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Freedom WOD Classes
Warm Up:
9-6-3
Single leg KB DL (per leg)
Russian KB Swings
Mobility: 5 Mins
Players Choice
Strength: 10-12 mins
1:00 Min Max Effort Cal On The Assault Bike
Metcon: 12 mins
12 Min AMRAP
5 T-2-B
10 Handstand Push Ups
15 Deadlifts 115/75
Elite Competition Class
Rest Day
Performance Power Train
Thursday, DEC 13th, 2018
Pre-Flight: Push Press, a barrage of upper body blast, then a nasty situp/pushup/bike finisher
Jet Fuel:
Bike 3 mins
-Lat med ball throws https://youtu.be/oz_yJVTpg7k
3×15 seconds (each arm)
-DB SHoulder Complex https://youtu.be/8oP_kVH5XeQ
3×8 (each)
-Mash upper body
Major, Lift: Red: Shoulder Press
-then 2xmax reps @80% of the heaviest set of the day
Wht/Blu: Push Press
6rm
1xAMRAP @90%
GainCity:
-Incline DB Bench Press
4×12
-Weighted Pullups
5×5
-Single Arm DB Rows
3×12 (each)
-3 Superset
10 Tricep kickbacks
20-30 Bandy Curls
Afterburner (optional):
5 Rounds:
20 Situps
15 Pushups
5 Cal Bike
