Marie and Cassandra took the 1st place podium this past weekend at the Battle Buddies Competition/Fundraiser!
Freedom WOD Classes
Warm Up: 6 mins
Single Leg squat jump
Floor sweepers
Samson Stretch
Then
2 Rounds
10 Banded Victory Pulls
10 Banded 90/90
10 Banded Row
Mobility: 6 mins
90 Sec Tricep Smash
90 sec Lat Smash
Strength:
5 Min EMOM
8-12 Handstand Push Ups (look for hardest variation)
With the Remaining time in the min active hang from pull up bar
Metcon: 20 min cap
Teams of 2
20 min Amrap
8 T-2-B Scaled knee raise
10 DB Hang Clean 50/35 Scaled 35/20
14/12 Cal Row
Partner 1 completes 1 round then Partner 2 goes. Continue alternating rounds for 20mins.
Extra Credit:
3×10 DB Concentration Curls
3×10 Banded Concentration Tricep Extensions
Elite Competition Class
Rest Day
Performance Power Train
Thursday, Nov 8th, 2018
Pre-Flight: 2 board bench, floor press, rows, curls, pushups and db snatch!
Jet Fuel:
Jump Rope 2 mins
-then
2x
10 Jumping Pullups
10 DB Reverse Flyes
10 DB Bench press
-Mash upper body
Major, Lift: Red: Shoulder Press
-then 2xmax reps @80% of the heaviest set of the day
Wht/Blu: 2 Board Bench Press vs Chains
Max 3
AMRAP @80%
**If you dont have chains, go regular bench (dont use bands). If you dont have a board, use an ABmat on your chest as a platform**
**Compare to max 5 October 4th88
GainCity:
-DB Floor Press
4×15
-TBar Rows
4×12
-Curls/Tris of choice
4×12 (each) questions, ask coach!
Afterburner:
7min AMRAP:
50 DB Snatch (25 each)
70 Pushups
90 Situps
