Hooligans… During quarantine a lot of you joined us for an epic night of karoke, zoom style!
There have been whispers for a year and a half about recreating the spectacle, in person, inside the walls of DNR. We are stoked to say that day has finally come!
We will be cancelling the 7:20 p.m CF class on Friday the 24th and getting weird beginning at 8:00 p.m. Feel free to show up early but we’ll need time to set up.
So your assignment between now and then is to find a few songs to master. It is necessary that you spend hours upon hours rehearsing in the mirror and tying in the most bodacious choreography possible. Duets are encouraged but we may only have one microphone!
Get your minds right, come ready to get weird and help us out by RSVP. Bring your own liquids
Freedom WOD Classes
Warm Up: 5 mins
2:00 Min Double Under Practice
Then
2 Rounds
10 MB Cleans
10 Clean Pulls
10 Hang Power Cleans
Mobility: 6 Mins
2 mins /side Quad Smash
1 Min /side Calf Smash
Strength: 20 Min
Tempo or “Slow” Squat Clean
3×3 at 70, 75 & 75%
60 sec rest between sets
https://www.catalystathletics.com/exercise/366/Slow-Pull-Clean/
8 Mins
Tempo Front Squat 2-3-1-0
3×5 at 70%
60 sec rest between sets
- 2-3-1-0
- The first number (2) is the eccentric, or lowering, component of the lift.
- The second number (3) denotes any pause at the bottom.
- The third number (1) is the concentric, or lifting, component.
- Finally, the fourth number (0) denotes any pause at the top.
Metcon: 13 Min Cap
RX WOD
3 Rounds
50 Double Unders
25 Wallball “2-fer-1s”20/14
Scaled WOD
3 Rounds:
50 Double Unders or Single Unders
25 Wallball 20/14
