Strength/ Skill
ON A 8:00 CLOCK...
Rope Climb Practice
Freedom (Advanced) - Legless Rope Climb (1-2 reps Every 1:00)
Independence (Intermediate) - Rope Climb (1-2 reps Every 1:00)
Liberty (Beginner) - Zombie Rope Climbs/Foot Clamp and Stand (1-2 reps Every 1:00)
WOD
FOR TIME
100 Double Unders
50 GHDs
100 Double Unders
50 Toes to Bar
100 Double Unders
50 Abmat Sit-Ups
victor buendia
Strength
EVERY 1:00 (9:00)
MIN 1 - 3 Deadlifts (Increasing Weight)
MIN 2 - :45 Pacing Burpees or Up-Downs
MIN 3 - :45 Plank
(No Measure)
Deadlifts: Start moderate/mod-heavy and build to workout weight
Burpees/Up-Downs: Flow with either movement for :45
WOD
EVERY 3:30 (5 SETS)
7 Deadlifts 315#/205#
14 Lateral Burpee Over Bar
21 GHDs
(Score is Slowest Set)
fatima contreras
Strength/Skill
EVERY 1:00 (6:00)
FREEDOM (Advanced)
MIN 1 - 1 Wall Walk + :20 Hold at the Top
MIN 2 - 8 GHDs to Parallel or 8 Slow V-Ups
INDEPENDENCE (Intermediate)
MIN 1 - 1 Wall Walk + :10 Hold at the Top
MIN 2 - 6 GHDs to Parallel or 6 Slow V-Ups
LIBERTY (Beginner)
MIN 1 - 1 Half Wall Walk + :05-:10 Hold Halfway
MIN 2 - 8 Alt. V-Ups or 8 Alt. Bike Crunches
(No Measure)
WOD
2:00 AMRAP (6 SETS)
16 GHDs (Scale 20 V-Ups)
4 Wall Walks
Max Reps Box Jumps 24"/20"
-Rest 2:00 b/t Sets-
(Scored By Total Box Jumps)
Strength
Bench Press 1x2
Bench Press
10-8-6-4-2
Build in Weight
(Score is Heaviest Weight)
WOD
"Ice Cold Lemonade"
2 Rounds for Time:
50 GHDs (Scale. V-Ups)
50 Box Step Ups 24"/20"
50 Push Ups
