Mark your calendars for Saturday, June 27th! Our second annual PRIDE WOD is one month away. We are still working on details for this event as it will likely look different with our current regulations but you can bet your ass we’re gonna make it happen!
Freedom WOD Classes
Warm Up: 5 Mins
5 Min Circuit:
15 Banded Y’s
15 Banded T’s
10 Strict Press
25 Jump Ropes
Strength: 10 Mins
Strict Press
3 x 8 – Moderate Weight
Rest 2:00 Between Sets
Mobility: 4 Mins
2:00 / Side Posterior Shoulder or Trap Smash
Home WOD: 16 Min Cap
For Time:
10 Power Snatch (135/95) or 20 Alternating DB/KB Snatches
50 DU / 100 Singles
40 HSPU or Strict Presses
50 DU / 100 Singles
40 V-Ups
50 DU / 100 Singles
Metcon: 16 Min Cap
For Time:
10 Power Snatch (135/95)
50 DU / 100 Singles
40 HSPU
50 DU / 100 Singles
40 T2B
50 DU / 100 Singles
Elite Competition Class
Active Recovery
Performance Power Training
Thursday, May 28th, 2020
Jet Fuel:
Tabata alternating (4 mins total):
Plank
Burpee
-then
3xSuperset using Lightweight Plates
8 Lateral Raises
8 Rear delt flyes https://youtu.be/5Ll3fwGjvYA
-then
Mash upper body
Major, Lift: Red: Shoulder Press
-then 2xmax reps @80% of the heaviest set of the day
Wht/Blu: Board Press
Max 3, 2 board
AMRAP @80% w/ 2 board
AMRAP @80% w/ 3 board
**Compare to max 5, April 23rd**
GainCity:
-Single Arm Sled Row/Pullups https://youtu.be/dep6fbQdQ90
3x50m (each)
10 Pullups (scale as needed no kips)
*Alternate rows and pullups. Perform 50m row down using 1 arm, then 50m row back using the other, then perform 10 pullups. Repeat for 3 sets.
*Use a weight that allows for focus on the back, i.e. it doesn’t require leg drive or opening of the hips in order to row. Work trunk stability. Error on lighter this week.
-3×12
Seated Arnold Press https://youtu.be/caWej_FrVTU
Afterburner:
5 min Max Rounds:
10m Bear Crawl
5 Pushups (scale to knees if needed)
*10m bear crawl down, 5 pushups, return 10m bear crawl, 5 pushups, etc
