Cranky! Would you look at that?! It’s a whole family of Hooligans. Now that’s not something you see everyday.

Live announcement for 18.2 at DNR at 6:00 p.m tonight!

Freedom WOD Classes

Warm Up: 8 Mins

2 Rounds
8 Over / Unders (see warm-up from 2/19)
8 Inchworms
10 Medball Cleans
2 Wall Walks or OH Plate Walks E-W-E

Midline: 10 Mins

2 Rounds Not For Time but w/in 10 mins

10 TTB
15 V-Ups
15 Glute Bridges
20 Sit Ups

Mobility: 8 Mins

Tricep smash 2 min / side

LAX or barbell smash chest 2 min / side

Metcon: 12 Min

4 Rounds For Time: 12 Min Cap
25 DU
10 Power Cleans (135/95)
5 Push Press (135/95) – NOT PUSH JERK, scale weight as necessary for both P.C and Push Press

Elite Competition Class – 2/24/18

18.2 Or

1. Tempo Front Squat
6 Sets, On the 3 Minutes:
2 Tempo Front Squats
3 Front Squats

On the tempo front squats, 5 second negative to find the
bottom position. Stand with speed. On the following 3 front
squats, regular speed on descent and ascent.

Sets – 55-57-59-61-63-65%

2. Conditioning
For Time:
600m Air Runner
21 Front Squats (135/95)
21 Burpee Box Jumps (24/20)
600m Air Runner
15 Front Squats (135/95)
15 Burpee Box Jumps (24/20)
600m Air Runner
9 Front Squats (135/95)
9 Burpee Box Jumps (24/20)
600m Air Runner

3. Conditioning
3 Rounds On the 7 Minutes:
15/12 Calorie Assault Bike
50 Double Unders
20 Kipping Handstand Push-ups
50 Double Unders
15/12 Calorie Assault Bike