20.1 is in the books. Everyone did an amazing job. Lets see what 20.2 has in store for us on Thursday. Dave Castro have mercy on us.

Freedom WOD Classes

Warm up: 5 mins
3 Rounds
5 Push Ups
30 Sec of Double Under Practice
12 Banded Good Mornings

Strength: 15 mins
Bench Press
10 Rep Max
10 Reps @ 75% 10RM
10 Reps @ 70% 10RM

Mobility: 6 mins
90 sec / side Lat Smash
90 sec / side Chest Smash

Metcon: 15 Min Cap
15 min Partner AMRAP
50 Double Unders or 50 singles
15 Russian KB Swings 53/35
10 KB Goblet Squats

Row For Cal

Partner 1 will complete a full round while partner number 2 rows for max cals. After a round is complete trade places and continue working.

Elite Competition Class

Box Squat
7 Sets of 3 Squats
* Set height to just below parallel.
* 1s full stop at bottom.
Rest as needed (1-2 minutes) between sets.

Thruster
On the 2:00 x 5 Sets:
3 Thrusters
Take the bar from the rack today.

Conditioning
“Child’s Play”
3 Rounds:
10 Thrusters
20 Deadlifts
100 Double-Unders

Pounds – 165/115
Kilos – 75/52

Body Armor
3 Sets of 5 – Bench Press
3 Sets of 10 – Pausing Glute Bridges
3 Sets of 15 – Weighted Hip Extensions
Rest 1:00-2:00 between sets.

Odd-Object Conditioning
For Time:
400m DBall Walk (150/100)
*After every drop, complete 5 DBall Squats

Performance Power Training

Tuesday, October 15th ME LOWER:

Jet Fuel:
3 min AMRAP:
3 Air Squat
2 Lunges
1 Burpee
*Mash lower body

Major Lift: Red: Squat
Wht/Blu: Deadlift vs. Bands
Max 3
1xAMRAP @80%
**Compare to max 5, September 4th**

GainCity:
3x
-1 min. banded marches https://youtu.be/kkutsbzzorQ-100m Hip Circle Sled Drag
-12 DB RDL

Afterburner:
7min Max Rounds:
2 Hang Clean+2 Front Squats AHAP
10 Cal Bike