7/14/17

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PR Bell has been getting its workout on this past week! If you Hit a PR, post it up in the comments with the movement and the weight you hit!

Lets keep it going we have another week of 1RM’s to go. 

Freedom WOD Classes

Warm Up: 15
Cone Game  https://www.youtube.com/watch?v=UcL6WlcyBcI 

Funnel Tag https://www.youtube.com/watch?v=wU0ZgIVROH8

Strength: 15 mins
15 Min to establish a 1RM
Bench Press

Metcon:
Verses WOD
14 Min AMRAP
200 M Row
ME Bench Press 45/35
ME Sit Ups
Athlete “A” will row 250 as fast as possible while athlete “B” performs as many reps as possible on Bench press. Once Athlete “A” finish 200 Row athlete “B” Must stop reps on bench and switch to row and athlete “A” will go to bench. Now athlete “B” is rowing 200m AFAP while “A” performs ME reps on bench. Once “B” achieves 200m athletes will then switch. Now Athlete “B” is performing ME sit ups while “A” is rowing 200m. Again once 200m is achieved “A” will perform ME sit ups while “B” rows. Switching from bench to sit ups every other round until 14 mins is complete. The athlete with the most bench and sit up reps wins.

Elite Competition Class

1) Back Squat 20 mins
8×4 Across

2) Strict Press 20 mins
1 Rep Max

3) Conditioning
Complete as many rounds as possible in 13 minutes:
3 Jerks
13 Pull Ups
23 Double Unders

*For Jerk, go as heavy as possible.
Score = Rounds, reps, and Jerk Load