Thanks for showing out for the Olympic meet this weekend!
Here are the official results for “DNR Pound for Pound Alphas”
Ladies
1st Ana Altares
2nd Andi Rose
3rd Alexess Nelson
Studs:
1st David Saucedo
2nd Scott Roh
3rd Kyle Knapp

Freedom WOD Classes

Warm Up: 8  mins
4 Round Air Squat Tabata :20/:10
1:00 Hip & Ankle Opener
10 Wall Glides
10 Cuban Rotations
10 Snatch High pulls
10 Power Snatch
10 OH Squats

Strength: 15 mins
5 Min warm up to working weights
10 Min EMOM
4 Rounds: 1 Squat Snatch + 3 Power Snatch @ ~70%
2 Min Rest and adjust weight
4 Rounds: 1 Squat Clean + Split Jerk AND 3 Power Clean & Jerks @~70%
*All reps are touch n go. Working on barbell cycling. Modify percentages down as needed.

Metcon:  15 Min Cap
For Time:
40-30-20-10
Back Squats 135/95 (50% or less) – From rack or ground
DU or 2:1 Singles
Sit Ups

Functional Bodybuilding Class

B WEEK Volume week
Monday: Chest and Biceps
1) Bench Press 4×25

2)Super Set 3×12-15
DB Incline Bench Press
EZ Bar Curls

3)Super Set 3×12-15
Flat Bench Alt. DB Bench Press
Close Grip Straight Bar Curl

4)Super Set 3×12-15
Incline Flies
Incline Hammer Curls

5) Push Up Ladder 2 Sets
10 reps wide grip Push Ups
10 Reps Smith Machine Low elevated wide grip Push Up
10 Reps Smith Machine Medium elevated nutral grip Push Up
10 Reps Smith Machine High elevated Narrow grip Push Up
10 Reps Smith Machine High elveated Reverse Narrow grip Push Up

6) Inclined EZ Bar Curls (preacher style) 3×12-15

7)Burnout Sessions Cable Fly Neg breath stroke 3×12-15

8) 1xMax Effort
Alt. DB Curls Drop Set

Crew Team

Warm Up: 10 Mins
Down & Back Lateral Band Walks
1:00 Band Marchers
20 Band Glute Bridge
Then 4 Round Tabata :20 / :10 – Air Squats

Strength: 11 Mins
11 Min EMOM – 3 Rounds
Min 1: 14 Alternating Lunges
Min 2: 10 / Side Single Leg Hip Bridge
Min 3: Rest

Metcon: 15 Mins
Every 5:00 x 3 Rounds
3:30 AMRAP
7 Cal Row
7 Russian KBS
7 Push Press
1:30 Rest