Hello Hooligans! Most of the prizes for the Halloween Fundraiser Drawing have been claimed, except…
The Grand Prize of the half day surf lesson on Horsetooth Reservoir with the one and only Dude Dad Taylor. Check your tickets or we are going to redraw!
380173
Freedom WOD Classes
Warm Up: 8 Mins
2 Rounds:
20 Pull Aparts
15 Air Squats
10 Push Ups
10 Kip Swings
10 Ring Rows
16 Alt. Lunges
Strength: 15 Mins
Bench Press
10 Min EMOM
0:00-3:00 (4 rounds) = 5 reps
4:00-6:00 (3 rounds) = 3 reps
7:00-9:00 (3 rounds) = 1 rep
*Start at 50% of your 1RM and add weight every round or two. Finish around 85-92%
Metcon: 12 Mins
2 Rounds – 1:00 Max Reps at each station:
Ball Slams (#25 or less)
Wallballs 20/14
Push Ups
Alt. Lunges (with or without weight)
T2B
Bike / Row for Cals
*Coaches: have athletes start at any station and rotate through in the same order. Keep the slam balls and bikes / rowers where they are and rotate to them when its your turn.
Functional Bodybuilding Class
Choose ONE from…
1) 20 Mins on Step Machine
2) 20 Mins on Elliptical
3) 20 Mins on Bike
