0:00-15:00 General/Specific Warm-up
15:00-20:00 Transition to WOD
20:00-39:00 WOD
39:00-45:00 Transition to Flex Friday
45:00-55:00 Flex Friday
55:00-60:00 Cool-down
General Warm-up
3 Rounds
Banded Pass Throughs
Banded Pull Aparts
Banded Lat Stretch
Banded Overhead Squats
Scorpions
WOD Prep
2-3 Rounds
3 Deadlift
2 Bar Muscle-ups
WOD:
“Freddy’s Revenge”
31 Rounds For Time
1 Deadlift @1.5 x bodyweight
1 Bar Muscle-up
SCORE: Time
PACE GOAL: 16:00-19:00
FEEL:
Full Body Strength
Both movements involve grip, pull and core…muscle strength endurance will be the limiting factor
STRATEGY:
One rep at a time, one round at a time
Focus and brace on each heavy deadlift
NO BARBELL/RIG OPTION:
AMRAP 18: 18 Russian KB Swings, 18 Ring Rows
BEGINNER: No Barbell/Rig Option
SCALED: Deadlift @75-80% of max, Jumping Bar Muscle-up/1-2 Strict Pull-ups/3 Double DB Curl to Press
Flex Friday
Barbell Windshield Wipers 5x10 (VIDEO)
Barbell Curls 5x8
FOCUS:
Core and Biceps
OPEN TIME OPTION:
10 minutes
CONTROLLED TIME OPTION:
Alt. EMOM 10: M1: Windshield Wipers, M2: Curls