Congrats on the big win this weekend Kristina!

Freedom WOD Classes

Warm Up: 5 Mins
2 Rounds
10 PVC C2B Pull Ups
3  Inchworms
10 Strict Presses
3 Torso Circles

Strength: 12 Mins
8 Min EMOM:
Min1: 12 Unbroken Push Press (80% of Strict Press)
Min2: 17/14 Cal Row / Bike or Ski Erg
Min3: Rest

Mobility: 6 Mins
Calf Smash 90 seconds / side
Lat Smash 90 seconds / side

Metcon: 18 Mins
4 Min AMRAP
6 C2B Pull Ups
6 Box Jumps (30/24)
4 Min Rest
8 Min AMRAP
6 Pull Ups
6 Box Jumps (24/20)

Elite Competition Class

Back Squat
On the 0: 10 Reps @ 70%
On the 3: 8 Reps @ 75%
On the 6: 6 Reps @ 80%
On the 9: 4 Reps @ 85%
On the 12: 2 Reps @ 90%

“Top Heavy”
15-12-9-6-3:
Power Cleans (185/125)
Strict Deficit Handstand Push-ups (3″/1.5″)
Front Squats (185/125)
Strict Chest to Bar Pull-ups

Row Conditioning
On the 0:00 – 21/15 Calorie Row
On the 1:30 – 18/13 Calorie Row
On the 3:00 – 15/11 Calorie Row

On the 5:00 – 21/15 Calorie Row
On the 6:30 – 18/13 Calorie Row
On the 8:00 – 15/11 Calorie Row

On the 10:00 – 21/15 Calorie Row
On the 11:30 – 18/13 Calorie Row
On the 13:00 – 15/11 Calorie Row

Performance Power Train

Tuesday, Feb 12th, 2019
Preflight: Squats vs Bands and some hip circle farmer carries

JetFuel:
Bike 3mins
Hip Circle Party
3×10 KB Good Morning
-Mash

Major Lift: Red: Squat
-then 2xmax reps @80% of the heaviest set of the day
Wht/Blu: Squat vs Bands
Max 6
1xAMRAP @80%
**Lifter’s choice on band tension, but make note of the bands used so as we progress, the same band tension is used. **

GainCity:
Pendlay Rows
4×10

Hip Circle KB Farmer Carry
3×100

AfterBurner (optional):
AFAP:
20 Burpees
-then immediately
5 Rounds:
10 KB Suitcase walking Lunge (10 each)
5 DBL KB Front Squat
-then immediately
20 Burpees
**Burpees are part of the total time i.e. burpee buy in/out.**