It’s Halloween WOD week! This week we will have deload strength. If you have friends that are joining us we will use the strength drill & mobility time for coaches to teach new athletes the movements in the workouts.
Please keep in mind we will only be running the 5:30 and 6:30 a.m classes this Friday as we will be prepping for the halloween party later that day.
The party will begin at 5:00 p.m and go until around 8:00 p.m. We have some games planned so try to be there by 6:00 p.m at least if you can! Taco stop is providing catering and a beer. Coach Ana, Coach Dan and Athlete OG Zack are all making specialty cocktails as well.
Plan a ride ahead if you are drinking!
Freedom WOD Classes
Warm Up: 8 Mins
4 Round Tabata :20/:10 Air Squats
Then:
20 Pull Aparts
10 OH Squats or Front Squats
10 Hang Power Clean
10 Hang Power Snatch
20 Pull Aparts
Strength & Mobility: 18 Mins
Athletes spend 18 minutes mixing drills and mobility
Snatch Drills (unloaded bar or up to 50%):
Lift Off + Scoop
Snatch Balance
Mobility:
Glute activation – Video *focus on first 2 exercises
Hip Stretches
T-Spine and Rotator Cuff LAX Rolling
Metcon: 12 Min Cap
Option 1: “Invasion of the Barbell Snatchers” Aka “Isa-Grace”
For Time:
30 Snatch 135/95
30 Clean & Jerks 135/95
OR
Option 2: “Isabelle”
30 Snatch 135/95
OR
Option 3: “Grace”
30 Clean & Jerks 135/95
OR Free Week Athletes
30 Hang Power Clean + Front Squat + Push Press
Functional Bodybuilding Class
Choose ONE from…
1) 20 Mins on Step Machine
2) 20 Mins on Elliptical
3) 20 Mins on Bike
