Freedom WOD Classes

Warm Up: 5 mins
200 m Row
3 Rounds
5 /leg Single Leg KB RDL
8 Squat Jumps
200 m Row

Strength: 8 mins
4 Rounds
20 Sec Reverse Crunch https://www.youtube.com/watch?v=jZCTieiicJY
20 Sec Mountain Climbers
20 Sec Leg Lift Hip Extensions https://www.youtube.com/watch?v=cp0ngLt8maw
20 Sec Rest

Metcon: 18 min cap
“Night of the Living Deadlift”
10 Deadlift 225/155 (Scaled 155/105)
8 Box Jumps 24/20
9 Deadlift
8 Box Jumps
8 Deadlift
8 Box Jumps
7 Deadlift
8 Box Jumps
6 Deadlift
8 Box Jumps
5 Deadlift
8 Box Jumps
4 Deadlift
8 Box Jumps
3 Deadlift
8 Box Jumps
2 Deadlift
8 Box Jumps
1 Deadlift
8 Box Jumps

Elite Competition Class

Conditioning
AMRAP 5:
Buy In: 400 Meter Run
Then, AMRAP:
21 Chest to Bar Pull-ups
21/15 Calorie Assault Bike

Rest 5 Minutes

AMRAP 5:
Buy In: 400 Meter Run
Then, AMRAP:
15 Toes to Bar
15/10 Calorie Assault Bike

Rest 5 Minutes

AMRAP 5:
Buy In: 400 Meter Run
Then, AMRAP:
9 Pull-ups
9/6 Calorie Assault Bike

Bike Recovery + Midline
40 Minute Bike

On the 10, 20, 30, and 40:00:
15 Hip and Back Extensions
30 GHD Sit-Ups

Performance Power Train

Tuesday, OCT 23rd, 2018
Pre-Flight: Heavy singles, squats vs chains, kb work, some prowlers and then everyone’s favorite…Assault bike

Jet Fuel: 
Hip Circle Assault bike 3 minutes
(sub a doubled over band at the kneecaps, if you dont have a hip circle)
Hip Circle walk front/back/side/side
10 Hip Circle squats
10 Hip Circle Bandy good mornings
-mash

Major, Lift: Red: Squat
-then 2xmax reps @80% of the heaviest set of the day
Wht/Blue: Squat vs Chains (W-2, M-3)
3×1 AHAP -Same weight across
1xAMRAP @80%
*Compare to 3×3 on August 14th

GainCity:
-Single Arm KB Swing and Lunge (alternating)
4×8 (each)
-Prowler Push AHAP (too heavy to run)
4x40m

Afterburner: 
30 Cal Assault Bike Sprint
-then immediately
30 Max Distance Broad jumps