Happy Halloween Birthday to Coach Luke!
Freedom WOD Classes
Warm Up:
3 Rounds (not for time but you only have 15 mins to complete)
12 Dragon Flags https://www.youtube.com/watch?v=-figIPF8H_w
12 Hip Extenstions
Movement of the Week:
Accumulate 2 mins Each Leg Every Day
Partner Calf Crush
Strength:
“C4 Week”
10 Min EMOM
6 Hand Stand Push Ups
Metcon:
Tabata
Sit Ups
Double Unders
Push Ups
Box Jumps 30/24
Elite Competition Class
1. Conditioning
“Bouncy House”
AMRAP 4:
3 Rounds:
12 Deadlifts (95/65#)
9 Hang Power Cleans (95/65#)
6 Jerks (95/65#)
Time remaining: Max Cal Row
Rest 4:00
AMRAP 4:
2 Rounds:
12 Deadlifts (135/95#)
9 Hang Power Cleans (135/95#)
6 Jerks (135/95#)
Time remaining: Max Cal Row
Rest 4:00
AMRAP 4
1 Round:
12 Deadlifts (155/105#)
9 Hang Power Cleans (155/105#)
6 Jerks (155/105#)
Time remaining: Max Cal Row
2. Gymnastics Conditioning
Ninjas: EMOMx7: 12 unbroken HSPU
Advanced: EMOMx7: 9 unbroken HSPU
Intermediate: EMOMx7: 6 unbroken HSPU
Beginner: EMOMx7: 3 unbroken HSPU
*Complete as many reps as possible with Strict HSPU before switching over to kipping without coming off the wall