WOD
Freedom (RX'd)
16:00 Amrap
5 rounds
15/12 Calorie Row
10 Box Jumps (30/24)
Max Rounds
12/10 Calorie Row
8 Strict Handstand Push Ups
Skill
Week 4: Ring Muscle-up Progression
Strength
Squat Snatch 3x3 @65-75
Snatch Deadlift 3x3 @95
WOD
Freedom (RX'd)
3 Rounds
30 Dumbbell Front Squats (35s/25s)
20 Toes to Bar
10 Burpees over Dumbbell
WOD
5 sets
1000/800m Bike Erg
50 Double Unders
4 Wall Walks
*Rest 1 min between sets*
Accessory
Warmup
Movement Prep/Activation and Increasing Heart Rate
Crossover Symmetry or Banded 7's
+
Hip Halo Warmup
-into-
3 sets
10 PVC Pipe Pass Throughs
10 Walking Lunge Steps
Strength
Warmup
Movement Prep/Activation and Increasing Heart Rate*
2 min Choice of Machine
-into-
3 Rounds (each)
Partner Rowling - 100m
*Penalty is over/under number multiplied by 5 in single unders (Max 10)
WOD
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)