Sleeveless Saturday!
Freedom WOD Class
Metcon:
“Fight Gone F*** You Up”
4 Rounds of
1 min at each station
Front Squat 225/160
Calories Row
Box Jump 30/24
Push Press 135/95
KB Swings 70/53
1 min rest between rounds
Perform 1 minute of work at each of the 5 stations (= 1 round). Move immediately to the next station after 1 minute. The clock does not reset or stop between movements. After the 5 station rest 1 min. One point is given for each rep, except on the rower where each calorie is one point.
Performance Power Training
SABADO GIGANTE
5xSuperset
5 Deadlift
20 Evil Wheels https://youtu.be/jXQzPHpgW84
*Rest as needed between sets
**Depending on the deadlift weight, this may require (2) barbells so it will roll easily.
-then
5x
1min Max Distance Prowler push @80% Bodyweight
Max Reps Pushups in one unbroken set
*Rest as needed
*Scale pushups to get at least 15 unbroken
