Updated leaderboard is up!
Congrats to House Maverick for taking home the win!
Great job to everyone that competed this year. We can’t wait to do it again next year!
Freedom WOD Classes
Warm Up 12 Mins
400 M Run
Monster/X-band Walks (down and back)
12 Banded Good Mornings
30 Sec Hang Hold From Pull Up Bar
400 M Run
12 Air Squats
12 KB Swings
30 Sec Hang Hold From Pull Up Bar
Then
5 Mins to: Roll out Legs and Forearms
Strength:
No Strength This Week
Metcon: 18 Min Cap
21-15-9
KB Goblet Squat 70/53 scale 53/35 or 35/25
KB Swings
400 M Farmer Carry
Switch Hands as needed but DO NOT drop the kb on the ground (set it down)
Functional Bodybuilding Class
Week “A” Heavy
Wednesday: Legs
1) Heavy Back Squat 5×5 pyramiding
2)Super Set 4×8-12 pyramiding
Narrow Stance Front Squat
RDL 3 Sec Eccentric Phase (light weight)
3)Super Set 3×8-12
Leg Curl (Finish with a 4 set of single leg Max Effort drop set)
Leg Extensions (Finish with a 4 set of single leg ME drop set)
5)Single Leg Hip Press 4×8-12
6)Close Stance Hack Squats 21’s
7 half to bottom reps
7 half to top reps
7 full range reps
7)Finisher 3sets
50’ Weighted Back Rack Walking Lunges
Olympic Lifting
Warm Up: 10 Mins
6 Min Hip Warm Up Flow
Samson -> Hamstring
Kneeling Side Split Hinges
90/90s
Then
15 Bent Over Rev Flies
10 Cuban Rotations
10 Wall Glides
Clean & Jerks: 29 Mins
On a 29:00 Clock:
5 Min Warm Up, Then
3 Min EMOM
5 Squat Cleans + 1 Split Jerk @ 50%
5 Min Rest, Then:
10 Min Every Other Min
2 Squat Cleans + 1 Split Jerk
Immediately into
6 Min Every Other Minute
1 Clean & Jerk
