Congratulations to our POWER HOUSE WOMEN! These four ladies have qualified for Quarterfinals!
Women’s Open Top 10% in North America West or Worldwide for their age group
Andi Rose
Emily Fleeks
Cassandra Ungerman
Annie Campain – 50th in North America West & 214th IN THE WORLD

Freedom WOD Classes

Warm Up: 10 Mins
2 Round Tabata :20/:10
Hollow Rock or Hold
Knee Glide Sit Ups – Video
Burpees
Then:
30/24 Cal Bike Row or Ski
1:30 / Side Couch Stretch

Intervals / Core: 18 mins
Bike, Row or Ski Intervals:
4 x :20 Sprint / :20 Rest
Immediately into:
4 x :20 Sprint / :40 Rest
2:00 Rest
2 Rounds
Accumulate 1:00 / Side Single Arm KB Farmer Carry
15-20 / Side – Side Plank Reach Through – Video
15 / Side Plank DB Reach Through – Video

Metcon: 12 Mins
Every 4:00 x 3 Rounds
15/12 Cal Bike or Row
15 T2B
20 Push Ups
*Try to get 1:00+rest or more. 3:15 cap per round*

Functional Bodybuilding Class

Chest and Biceps Volume

4×25
Bench Press

4)Giant Set 2×20
Cable Scraper Bicep Curls
Cable Skull Crusher Bicep Curls (high to low)

Giant Set 2×20
Alternating DB Bench Press
DB Crush Press
Incline Bench EZ Bar Preacher Curls

Super Set 2×20
DB Decline Barrel Press
DB Decline Fly

2 Sets Push Up Ladder
10 Wide Grip (turn hands out)
10 Smith Machine Low W/Wide hands (index fingers on loops or wider)
10 Smith Machine 3 Levels Higher (pinky fingers on loops)
10 Smith Machine 3 Levels Higher (pinky on edge of knurling)
10 Smith Machine Same Level Reverse Grip (index fingers on edge of knurling)

2×100 reps (don’t drop or let go of the weight)
Alt DB Curls