The sign up deadline for the FOCO Throwdown is 1/17/18 (Wednesday) at 5:00 p.m. The Open Division will work like the Opens in the sense that we can scale as needed but it will drop your score below anyone doing the workout as written.
Freedom WOD Classes
Warm Up:
5 Min AMRAP For Quality
8 V-Ups / Heel Taps
15 Second Handstand Hold
20 Sec Mountain Climber
Midline: 6 Mins
2 Min M.E Sit Ups
1 Min Rest
2 Min M.E Sit Ups
Mobility: 5 Mins
2 Min / Side Roll Hip Flexors
90 Sec / Side Roll Posterior Shoulder
Metcon: 15 Mins
15 Min Partner AMRAP:
30 Cal Row / Bike
20 HSPU
Elite Competition Class – 12/20/17
1. Conditioning (On the 0:00)
AMRAP 15:
15 Power Snatches (75/55)
30 Double Unders
15 Wall Balls (20/24)
30 Double Unders
2. Conditioning (On the 25:00)
AMRAP 10:
12 Toes to Bar
9 Calorie Assault Bike
6 D-Ball Cleans (150/100)
3. Conditioning (On the 45:00)
3 Rounds for Time:
12 Deadlifts (205/145)
9 Hang Power Cleans (205/145)
6 Push Jerks (205/145)
4. Midline
Not for Time:
30-20-10:
Med-ball GHD Sit-Ups
Hip and Back Extensions
Brother Bro’s Barbell Club
Wednesday (Session Two)
A.
Every minute, on the minute, for 4 minutes (4 sets):
Press in Clean (Sots Press) x 5 reps
Followed by…
Every minute, on the minute, for 4 minutes (4 sets):
Clean Grip Overhead Squat with a 3second pause at the bottom x 3 reps
(Build in weight if your mobility allows you to get into a comfortable position at the bottom. If flexibility is an issue, stick with an empty barbell & go as low as you can safely go.)
B.
Every 90 seconds, for 15 minutes (10 sets):
Snatch
*Set 1 – 2 reps @ 70%
*Sets 2-3 – 2 reps @ 75%
*Sets 4-5 – 2 reps @ 80%
*Sets 6-7 – 1 rep @ 85%
*Sets 8-10 – 1 rep @ 90%
C.
Every 90 seconds, for 12 minutes (8 sets):
Clean & Jerk
*Sets 1-2 – 2 reps @ 70%
*Sets 3-4 – 2 reps @ 75%
*Sets 5-6 – 2 reps @ 80%
*Sets 7-8 – 2 reps @ 85%
D.
Every 3 minutes, for 9 minutes (3 sets):
Front Rack Reverse Lunges x 8 reps each leg
Build over the course of the 3 sets.
