Classic case of Dallas vs Goliath and has the story goes
Dallas defeated the giant and took home First Place In Men’s Physique Open and Men’s Physique Open Overall Winner at the Mile High Showdown!
Freedom WOD Classes
Warm Up: 5 Mins
6 Burpees
21 Back Sq
15 Ring Row
9 Hang Snatch
Mobility:
Perform mobility between strength sets
Roll out legs and hips
Strength: 18 Mins
Back Squats using 90% of your 1RM to calculate load
2 min rest/mobility between sets
65% X 5
75% X 5
85% X 5+
When you see 5+, 3+, or 1+, that means you do the max reps you can manage with
that weight, with the goal of setting a rep record in each workout.
Metcon: 12 Mins Hard Cap
21-15-9
Pull Ups
Squat Snatches 95/65
OR
9-7-5
Ring Muscle Ups
Squat Snatch 135/95
Functional Bodybuilding Class
Giant Set
4 Sets
20 Reps Reverse Cable Curls
20 Reps Close Grip Cable Curls
20 Reps Wide Grip Cable Curls
20 Reps Wide Grip Drag Curls
Do all 4 exercises without stopping = 1 set
Giant Set
4 Sets
20 Reps Partial Rope Extensions (bottom)
20 Reps Partial Rope Extensions (top)
20 Reps Full ROM Rope Extensions
ME Close Grip Push Ups
Do all 4 exercises without stopping = 1 set
Giant Set
3 Sets
20 Reps EZ Bar Close Grip Curls
20 Reps EZ Bar drag Curls
20 Reps Seated French Press
20 Incline Skull Crushers
Do all 4 exercises without stopping = 1 set
