Introducing our November Athletes Of The Month Pat Attkisson and Jeremy Deuto aka The Legion Of Doom. These guys set the standard of not to be messed with…. But really they are the nicest MoFos you will meet with amazing style when it comes to hats, socks, and hair! Congrats gents you deserve it!
Freedom WOD Classes
Warm Up: 10 mins
Row 250 or Run 200
Then
12-9-6
Push Ups
Kipping swings
Mobility: 10 mins
Lax Ball/Barbell smash
Chest/Shoulder, Back and Biceps
Strength: 6 mins
Rotating 1/2 Tabata
V-Ups
Mountain Climbers
Russian Twist 25/15
Metcon: 15 min cap
3 Rounds
14 Floor Press 155/110
6 Muscle Ups or 12 C-2-B Pull Ups
50 Sit Ups
Extra Credit:
3×10 DB Hammer Curls
3×10 DB Skull Crushers
Elite Competition Class
Strict Gymnastics
12 Minute Clock:
2 Strict Ring Muscle-Ups
25′ Handstand Walk
16 Alternating Pistols
25′ Handstand Walk
Conditioning
27/21 Calorie Ski Erg
21 D-Ball Cleans (150/100)
27/21 Calorie Ski Erg
Odd-Object Conditioning
For Time:
21-18-15-12-9:
Air Runner Calories
After Each Set: 4 D-Ball Cleans (150/100)
Recovery Bike
35 Minute Bike
Performance Power Train
Tuesday, NOV 6th, 2018
Pre-Flight: Adding weight to our 5×5 progressions this week.
Jet Fuel:
2 mins Hip circle bike https://youtu.be/sWrCL53PWzs
-then
2x
10 Walking Lunges (total)
5 Cossack squats (each side) https://youtu.be/Sza-kx6ekjQ
-mash
Major, Lift: Red: Squat
-then 2xmax reps @80% of the heaviest set of the day
Wht/Blue: Squat
5×5 +10lbs from September 25th
GainCity:
-Goblet Squats
4×25
-GHR https://youtu.be/0BXRPyRjf8o
4×12 *Video shows a banded scaling option, or can be done with partner on the floor. Partner holds your feet.
Afterburner:
7 Rounds
Shuttle Sprint (5m,10m,10m,5m)
10 Box Jumps
