Freedom (RX'd)
10 sets:
10 Deadlifts (135/95)
10 Push ups
100m Sprint (Or 8x25ft Shuttle Run)
-Rest 2 minutes between sets-
(KG conv: 61/43)
Freedom (RX'd)
3 Person Team
10,000/8,000m Bike Erg
6,000/4,800m Row
* Only 2 working at the same time (1 resting) - switch as desired
* If Bike Ergs are unavailable, sub 300/240 Calorie Assault Bike or 250/210 Calorie Echo bike
Freedom (RX'd)
12 min AMRAP
1-3-5-7-9….
Power Cleans (115/80)
Front Squats (115/80)
Burpee Over Bar
(KG conv: 52/36)
Freedom (RX'd)
40/32 Calorie Assault Bike
20 Handstand Push ups
30/24 Calorie Assault Bike
15 Handstand Push ups
20/16 Calorie Assault Bike
10 Handstand Push ups
10/8 Calorie Assault Bike
5 Handstand Push ups
Warmup
Hip Halo Warmup
-into-
3 sets:
3 Muscle Snatch (PVC-Empty bar)
3 Snatch Push press
3 Overhead Squats
3 Power Snatch
4 Kip Swings
4 Wall Ball Push Press (no squat)
4 Wall Balls
WOD
Warmup
Movement Prep/Activation and Increasing Heart Rate
Hip Halo Warm Up
-into-
8 min AMRAP
30-second Single Unders
10 Heel to toe Rocks
5 Low Box Jumps
5 Back Squats (empty bar- build across sets)
Strength
Warmup
Movement Prep/Activation and Increasing Heart Rate
Hip Halo Warmup
-into-
3 set:
1:00 Row
10 Alternating Dumbbell Clean and Jerks
5 Lunge Steps (each side)
5 Deadlifts (empty bar - build across sets)