We hope you’ll all join us on January 31st, 5:00 p.m at Odell’s Brewing for our January social! Rather than splitting the crew up we’ll have everyone join in at one spot!
Freedom WOD Classes
Warm Up: 10 Mins
2 Rounds:
10 Burpees
10 Scap Pull Ups
10 Kip Swings
5 T2B
5 Snatch DL
5 Snatch High Pulls
5 Muscle Snatch
Strength – 12 Mins
8 Min EMOM
Min 1. Max Rep Push Ups
Min 2. 10-15 C2B or Pull Ups
Metcon: 21 Min Cap
“28 Years Later”
On a running clock perform:
3 Rounds: – 9 Min Cap
9 Power Snatch 95/65
12 T2B
9 Broad Jumps – Max Distance
At 10:00 complete:
27 Power Snatch 95/65
36 T2B
27 Broad Jumps 6’/4′
*Record 2 scores. 1 score for the 3 rounds and another score for the total time.
**Part 1 = 9 min cap. Part 2 = 11 min cap.
Functional Bodybuilding Class
1) Weighted Vest Uphill Walk
2) Bike x Minutes / Row x Minutes / Ski or Walk Uphill x Minutes
3) Bike x Minutes, then w/ remaining 10 minutes perform 20 Light Russian KB Swings / 20 Ab-mat Sit-Ups
4) Step Machine or Elliptical for x Minutes, then in remaining 5 minutes 20 Air Squats/ 10 Push-Ups
Olympic Lifting:
Warm Up: 8 Mins
500 M Row
1:30 Hip & Ankle Opener
10 / Side Front and Lateral Kicks
15 PVC High Pulls
15 PVC Front Squats
Snatch Drills: 12 Mins
3×5 Clean High Pull w/ 2 second pause at knee
3×5 Clean High Pull – no pause – build to 90%
Strength: 20 Mins
3×3 Power Clean start at 65% and build
4×1 Power Clean – build to heaviest possible
**Still drop under bar just not full squat snatch
Dive Team
Warm Up: 10 Mins
5 Mins of mobility
-then-
2 Rounds
5 Push Ups
10 Plank Step Ups
15 Crunches
Strength: 8 Mins
5 Rounds
1 Min to Complete
10 Hollow Rocks
10 V Ups or Tuck Ups
10 Straight Leg Hip Lift
10 10 Hollow Rocks
30 Second Rest
Metcon: 15 Min Cap
5 Rounds
25 Sit Ups
12 Barbell Floor Press
Every Min On The Min Stop what you are doing and preform 5-8 Ball Slams (including Min 0:00)
