The final heat of the open should conclude around 6:15 p.m then we’ll be heading over to the Taco Stop for the after party!
Taco Stop is serving a Fajita bar and fountain drink for everyone provided by Rocky Mountain Kids who is footing the bill for everyone as a thank you for the continued support for our annual toy drive. We would appreciate it if you would all pitch in on a tip for the Taco Stop team. All other orders for drinks or specific food orders will be at your expense.
Finally, the DNR customized Nike Metcon’s will be drawn at the after party.
Freedom WOD Classes
Metcon: 15 Mins Cap
“Open WOD 24.3”
For Time:
5 Rounds:
10 Thrusters 95/65 – Sc 45/65
10 C2B Pull Ups – Sc: 10 Jumping Pull Ups)
Rest 1:00, Then:
5 Rounds:
7 Thrusters 135/95 – Sc 65/95
7 Bar Muscle Ups – Sc: Chin Over Pull Ups (kipping)
Functional Bodybuilding Class
Friday:
Session 1: Steady State Effort averaging 120-130 BPM for 15 Minutes.
Choose ONE from…
1) Weighted Vest Uphill Walk
2) Bike x 15 Minutes / Row x Minutes / Ski or Walk Uphill x Minutes
3) Bike x 10 Minutes, then w/ remaining 5 minutes perform AMRAP 20 Light Russian KB Swings / 20 Ab-mat Sit-Ups
4) Step Machine or Elliptical for x 10 Minutes, then in remaining 5 minutes EMOM 6-10 Burpees each min
Session 2: 60 Minutes
Legs Day The Day We Die
180 Walking Lunges
1 Set Do Not Rest Or Pause
Leg Extensions
6 sets 50 reps, 60 reps, 70 reps, 80 reps, 100 reps
no more than 60 sec between each set.
4 Way Hack Squat
3 Sets x 20 Reps at each
20 Feet Together
20 Heels in Toes out
20 Feet Wide Halfway up
20 Feet Wide Full ROM
try to take as little rest as possible between the variations
Deadlift SuperSet
3 Sets
10 each leg Split Stance KB Deadlift
20 Sumo Deadlift (barbell)
Squat Till You Drop Then Get Up and Do More
1 Set x 100 Reps
pick a weight that you can get 50 to 60 reps, fall over, throw up, change the weight, finish, throw up again
