Meet Joel and DooLittle! Joel has been at DNR for about 2 months and his go-to class is 3:20 p.m. You can find him and DooLittle camped out in lane 14. Please give them some space as Joel is visually impaired (he can see you if you’re directly in front of him) and DooLittle is on the job as his seeing eye dog.
They have both been crushing it at DNR but we want to make sure they feel welcome so please introduce yourselves but give them a little space as you walk past. AND WE KNOW… DooLittle is extremely cute, but please don’t pet him while he’s at the gym and “on duty”.
Thank you Hooligans!
Freedom WOD Classes
Warm Up: 8 mins
3 Round Tabata :20/:10
Mountain Climbers
KB RDL
Hollow Hold / Rocks
Then: 30/24 Cal Row / Bike / Ski
Strength: 18 Mins
Bike / Row / Ski Intervals
3 x :30 Sprint / :30 Rest
Immediately into:
3 x :30 Sprint / 1:00 Rest
Then 2 Rounds:
1:00 “Sac Swinger” – Video @ 7:00 *Alternative = :45 / Side Farmer Carry
15-20 / Side – Side Plank Hip Lifts
20 / Side Banded Wood Chop (low to high) – Video
Metcon: 15 Min Cap
For Time:
Buy In: 75 Sit Ups
Then 3 Rounds:
30/24 Cal Row / Bike / Ski
30 Russian KBS 53/35
Then Cash Out: 75 Sit Ups
Olympic Weightlifting Class
Warm Up: 8 Mins
5 Mins Hip and T-Spine Mobility
10 Snatch Pull
10 Snatch High Pull
10 Power Snatch
10 Overhead Squat
Strength:
Snatch
1 x 2 @ 75%
1 x 1 @ 80%
3 x 1 @ 85%
Clean & Jerk
1 x 1 @ 75%
1 x 1 @ 80%
1 x 1 @ 85%
Clean Pull
1 x 2 @ 90%
2 x 2 @ 95%
Back Squat
1 x 3 @ 75%
1 x 2 @ 80%
2 x 2 @ 85%