The United States Navy Celebrated It’s 244th Birthday on October 13th

Freedom WOD Classes

Warm up: 5 mins
Plate Warm Up

Strength: 15 mins
Bench Press
4 Rep Max
4 Reps @ 90% 4RM
4 Reps @ 85% 4RM

Mobility: 8 mins
2 min Lax ball T-spine
60 sec /side Tricep smash

Metcon: 15 min cap
Navy
“J.T.”
21-15-9 reps of:
Handstand push-ups
Ring dips
Push-ups

In honor of Navy Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA who was killed in Afghanistan last week.
“My husband was a warrior and a man who believed his purpose in life was to defend the freedoms that each of us enjoy today.” Erin Taylor

Elite Competition Class

Power Snatch Technique
A) Snatch Grip Push Press – 3 Sets of 5
B) Snatch Grip Push Jerk – 3 Sets of 3

Power Snatch
On the Minute x 10:
Minutes 1-5 – 2 Power Snatches
Minutes 6-10 – 1 Power Snatch

Conditioning
“High Noon”
3 Rounds:
9 Power Snatches (135/95)
12/9 Calorie Assault Bike
9 Bar Muscle-Ups
12/9 Calorie Assault Bike

Kilos: 61/43

Gymnastic Conditioning
On the 2:00 x 3 Rounds:
Minutes 0-2 – 21 Calorie Air Runner
Minutes 2-4 – 25 GHD Sit-Ups
Minutes 4-6 – 100′ HS Walk

Bike Recovery
Not for time:
5 Rounds:
30 Calorie Bike, Light
15 Calorie Bike, Hard

Performance Power Training

Tuesday, November 5th, 2019

Jet Fuel:
Fighter Warmup
-then
COD (Change of Direction Drills)
https://youtu.be/yh7AUEckQdUIn our warmup today we’re working change of direction drills. These drills are meant to help reinforce good athletic position when having to make quick decisions. Keep people with neutral heads positions, hips low, fast hands/arms and feet forward. Focusing on these things will make people less likely to do moronic things like tear a tendon for no good reason.  

Major Lift: Red: Squat
-then 2xmax reps @80% of the heaviest set of the day
Wht/Blu: Front Squat
Max 3
1xAMRAP@80%
**Compare to max 5 October 8th**

GainCIty:
4x
12 DB Stepups
12 Pistol (each) (one legged squat)
**Scale to holding a post, but make sure to maintain proper squat position, i.e. dont fall backwards. Keep your balance. Then scale to sitting on a low target**
Hip Circle Party

Afterburner:
10 Rounds:
5 Lateral Box Jump over https://youtu.be/2HFWJkwjSRo 
50m Sprint
*1min rest between rounds
*Perform these facing perpendicular to the running lane, so a 90 degree turn is required after the last box jump, going into the sprint. Face the opposite direction every round. Make the box as short as needed so people can clear the object, even if it’s just a 10lb plate.