Ladies will pretend to have a good time and enjoy their drinks on the Wine side of Odell’s
Meanwhile the dudes will be “broing” out hard on the brewery side of Odell’s.
Sometime throughout the evening the two groups with converge and “with our powers combined” we’ll take on the rest of the evening! Odell’s closes at 8:00 p.m and who knows where the night will take us.
Also for our younger crowd’s viewing pleasure:
https://www.youtube.com/watch?v=mmbuD0IEvuA
Freedom WOD Classes
Warm Up: 10 Mins
3 x :45 Farmers and Lumberjack Game – Video
*Losing team (best 2 out of 3) performs 10 Burpees
Then:
1:00 PVC ROM
10 Ring Rows
:30 HS or Plank Hold
10 Front Squats
Strength: 15 Mins
2 x Giant Set
20 Cable Lat Push Downs – share the three machines. Go out of order if needed
7 Strict Pull Ups
10 Kip Pull Ups
12-18 Curls (Any variation: barbell, db, waiter, cable curl)
3:00 Rest Between Giant Sets. Keep all reps unbroken *Try to stay on the pull up bar for all 17 reps!
*Banded shoulder stretches between sets.
Metcon: 8 Mins
8 Min AMRAP Ladder
3-6-9-12… HSPU
3-6-9-12… Thruster 75/55
*1 Rope Climb After each round
Functional Bodybuilding Class
Super Hero Shoulders
4×25
Alternating Seated DB Shoulder Press
Giant Set
2×20
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
2×20
Cable High Rope Rotations (fly face pulls)
Cable Rope Front Raises w/Separation
DB Around The World (anterior focus/ I’s to T’s)
DB Around The World (lateral focus/ T’s to I’s)
Giant Set
2×20
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)