Throw Back Thursday! 

Freedom WOD Class

Warm Up: 8 mins
Med Ball Warm Up with a partner
Wall Ball Shoots to partner 8 per person
Rugby throw to partner 8 per side per person
Soccer throw to partner 8 per person
MB Sit up/pass to partner 8 per person

Strength: 5 Mins
Add one rep to last weeks number
5 Min Pull Ups EMOM

Metcon: 16 Min
4 Rounds
20 MB Cleans (pick a weight you can do reps unbroken for each round)
30 Sit Ups
400 M Run

Post Score on white board.

Elite Competition Class

1. Event #4
2 Rounds:
10 Snatches (175/125)
12 Bar-Facing Burpees

Directly into…

2 Rounds:
10 Snatches (115/80)
12 Bar-Facing Burpees

2. Body Armor
Not For Time:
10-8-6-4-2:
Bench Press (Bodyweight)
Strict Chest to Bar Pull-Ups

Performance Power Training

Thursday, May 17th, 2018
Jet Fuel:
Jump Rope For 1 minute
Arm Swings/Circles
2x Hang from pullup bar with chinnup grip for 30 seconds
3x
:20 Handstand
8 Lateral raise, front raise, rear delt fly
-then
Mash upper body

Major, Lift: Red: Shoulder Press
-then 2xmax reps @80% of the heaviest set of the day
Wht/Blu: Push Press
Max 6
-then
3xMax reps Strict press @50%

GainCity:
3xMax reps pullups (strict)
*Scale to get 10ish first try. Bands ok. Negative with slow lower, better.
3x50m KB Overhead Carry AHAP
*KB in each hand, locked out overhead
3xSuperset
12 dB Curls AHAP
12 DB Skull Crusher AHAP
12 DB Lateral Raises

Afterburner:
10 min EMOM:
10 Pullups (kip ok)
20 Cal Bike
*Alternate minutes. First minute pullups, 2nd minute, bike.