What do you think this weeks Open wod will be?
Freedom WOD Classes
Warm Up: 5 Mins
2 Rounds
8 Box Step Ups
60 Sec DU Practice
30 Sec Handstand Hold or Plank Hold
8 Sit Ups
Strength: 12 Mins
6 Min EMOM
Min 1: 3 Wall Walks
Min 2: 50 DU / 100 Singles or :45 seconds of DU practice
Metcon: 14 Min Cap
14 Min AMRAP of increasing:
Handstand Push-Ups (3, 6, 9…)
5 Box Jump 24/20
10 Sit Ups
Handstand push up increase by three reps each round. Box jumps remain 5 reps an sit ups 10 reps each round.
Functional Bodybuilding Class
Week “A” Heavy
Wednesday: Legs
1) Heavy Back Squat 5×5 pyramiding
2)Super Set 4×8-12 pyramiding
Narrow Stance Front Squat
RDL 3 Sec Eccentric Phase (light weight)
3)Super Set 3×8-12
Leg Curl (Finish with a 4 set of single leg Max Effort drop set)
Leg Extensions (Finish with a 4 set of single leg ME drop set)
5)Single Leg Hip Press 4×8-12
6)Close Stance Hack Squats 21’s
7 half to bottom reps
7 half to top reps
7 full range reps
7)Finisher 3sets
50’ Weighted Back Rack Walking Lunges
Olympic Lifting
Warm Up: 6 Mins
10 Hang Muscle Snatch
10 Hang Tall Snatch
10 Hang Squat Snatch
10 Overhead Squats
10 Sotts Press
Clean Drills: 15 Mins
2 x 6 Tall Hang Squat Snatch – Unloaded Barbell
2 x 4 High Hip Squat Snatch – 50%
2 x 4 OH Sq w 2 sec pause – Same load as previous
2 x 4 Hang Squat Snatch – 60%
Strength: 20 Mins
3 x 5 Snatch Deadlift + Hang Squat Snatch + OH Squat
3 x 3 Squat Snatch
*Increase weight each set
Crew Team
Warm Up
3 Rounds
5 Inchworms
10/side Single Leg Plate Pogo Jumps
KB Swings
Strength:
4 Rounds
20 Sec Reverse Crunch
20 Sec Mountain Climbers
20 Sec Straight Leg Hip Lift
20 Sec Rest
Metcon: 16 Mins
4 Rounds
3 Min AMRAP
12 Kb Swings
9 Sit Ups
6 Burpees
1 Min Rest
