Stacked and Jacked!
Stacked is referencing body position: wrist over elbow, elbow over shoulder, shoulder over hip, hip over knee and knee over heal = braced receiving position. Braced references the body being supported: Quads, glutes are tight and active, abs tight and ribs are knitted down, shoulder pulled back&down.
Freedom WOD Classes
Warm Up: 5 Mins
2 Rounds
60 Sec Double Under or attempt
10 Push Press
20 Banded Pull Aparts
5 Burpees
30 Sec Plank Hold
Mobility:
Mobility Between Strength Sets
Strength: 16 mins
Push Press or Jerk 8 Mins to find a
6 Rep Max
Then 8 Mins to do
6 Reps @ 75% 6RM
6 Reps @ 70% 6RM
Home WOD: 15 Min Cap
5 Rounds
10 Burpees
1 Strict Press
ME Unbroken Double Unders or 1 Min AMRAP Single or Double Unders
Rest 1 mins
Increase Strict Press load each round. Total loads and Jump Rope reps count
Metcon: 15 Min Cap
5 Rounds
10 Burpees
1 Strict Press
ME Unbroken Double Unders or 1 Min AMRAP Single or Double Unders
Rest 1 mins
Increase Strict Press load each round. Total loads and Jump Rope reps count
