February 12, 2017 by thao



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Couple of really awesome things happened this weekend. Stacey Pitcher qualified for Nationals in the 50yd backstroke. We had three teams compete in the Tuff Love comp, Marie & Chance (DNR Orange) placed 5th in the Pro division. Jake & Julie (e-lemon-ators) placed 5th in the Open division. Dom & Cass (Two Peas in a WOD) placed 18th in the Open division.
With all that, more February B-Days! Sydney Turner 24yrs 2/12, Coach Marie 23yrs 2/13, Peter Moses 36yrs 2/13
Freedom WOD Classes

Warm Up:

Plate Warm Up

Movement of the Week:

3×8-10  of 90/90

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3×8-10 of Rear Fly

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2×5 at 65% With a 3 sec pause at the top of the “Lift off” or right above the knees

Back Squat
3×4 at 65% With a 5 sec pause in the bottom position of each rep

Complete as many reps as possible in 8 minutes of:
RX 185/125
Scaled 135/95
3 handstand push-ups
3 cleans
6 handstand push-ups
3 cleans
9 handstand push-ups
3 cleans
12 handstand push-ups
6 cleans
15 handstand push-ups
6 cleans
18 handstand push-ups
6 cleans
21 handstand push-ups
9 cleans
Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.

Elite Competition Class

1. Power Snatch

2. Snatch Pull

3. Back Squat

4. Gymnastics Conditioning
4×9 Muscle-ups
Rest 1:00 between sets

5. Conditioning
1,000m Row
50 thrusters (45/35#)
30 Pull-ups


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