Happy St. Patricks Day Hooligans! Stay safe this weekend!
Freedom WOD Classes
Warm Up: 7 Mins
3:00 Pizza Delivery Game
1:00 PVC ROM
15 Band Lat Press Down
10 Kip Swings
10 Ring Rows
Strength: 15 Mins
2 x Giant Set
20 Cable Lat Push Downs – share the three machines. Go out of order if needed
6 Strict Pull Ups
10 Kip Pull Ups
12-18 Lucky chARM Curls (Any variation: barbell, db, waiter, cable curl)
3:00 Rest Between Giant Sets. Keep all reps unbroken!
*Banded shoulder stretches between sets.
Metcon: 15 Min Cap
5 Rounds For Time:
3 Pot o’ Gold Squat Snatch 155/105 – Sc: below 80%
17 Burpees Over the rainbow (bar over burpees)
23 Leapin’ Leprechaun Double Unders (just du) /46 Singles
Functional Bodybuilding Class
Boulder Shoulders
5×5
Seated DB Shoulder Press (build to your heaviest set of 5)
Giant Set
2×8-12 (heavy)
Partial Cable/Banded Rear Delt Fly (top/end rom)
Cable/Band Rear Delt Fly (full rom)
Partial Cable/Banded Rear Delt Fly (bottom/beginning rom)
Bent Over DB Rear Fly
Giant Set
2×8-12 (heavy)
DB Partial Side Laterals (top / light weight 10lbs)
DB Side Laterals (full rom / moderate weight 20lbs)
DB Partial Side Laterals (bottoms / heavy weight 40lbs)
DB Lateral Static Hold (60 secs / super light weight 5lbs)
Giant Set
2×8-12 (heavy)
DB Partial Front Raise “hitch hiker thumb” (top / light weight)
DB Front Raise “hitch hiker thumb” (full rom / moderate weight)
DB Front Raise “hitch hiker thumb” (bottoms / heavy weight 40lbs)
60 secs Plate Car Drivers