We’d like to congratulate Tiffani and Danny and also welcome Connor David Straub into the Hooligan family! We’re so happy for all three of you and excited to see the next step in your adventures!
Freedom WOD Classes
Warm Up: 4 Mins
2 Rounds – :30 Each
PVC ROM
Burpees
Bent Over Barbell Rows
Jump Rope
Strength: 12 Mins
4 Rounds on the 2:00
8 Bench Press (60%)
Home WOD: 25 Min Cap
For Time:
800 M Run
30 Pull Ups Or Bent Over Rows
30 Burpees
600 M Run
20 Pull Ups Or Bent Over Rows
20 Burpees
400 M Run
10 Pull Ups Or Bent Over Rows
10 Burpees
Metcon: 25 Min Cap
For Time:
800 M Run
30 Pull Ups
30 Burpees
600 M Run
20 Pull Ups
20 Burpees
400 M Run
10 Pull Ups
10 Burpees
Elite Competition Class
Optional Recovery Day
Performance Power Training
Thursday, June 18th, 2020
Pre-Flight: Shoulders, and a bunch of static holds and a quick pullup/row combo
Jet Fuel:
1 min burpees
3x
10m Single arm overhead KB walk (down rt, back lt)
10 hard ring rows
-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 1, 2 board
AMRAP @80% w/ 2 board
AMRAP @80% w/ 3 board
**Compare to max 3, May 28th**
GainCity:
-Chin Holds (:10) https://youtu.be/FDwbHBVqhkU
3×5
*Hold chin over the bar for 10 seconds, rest and repeat for 5 reps, for 3 sets
-Single Arm DB Row (3-0-0-3 = 3 count down, no pause, up fast, 3 count hold at top)
-3×21’s https://youtu.be/NTWVwFcAzLo
DB Bicep Curls (7 start to half, 7 half to finish, 7 full rom)
-Weighted bench dips https://youtu.be/TN_ISD6jkcE
3×15
Afterburner:
5 Rounds:
Superset-
Max Kipping Pullups
10 Cal Row
Rest 2 minutes between attempts
**Score is smallest set of pullups, and longest time on row
