For anyone who was upset about missing DNR’s competitions last weekend, here is another chance for you to compete in Fort Collins. This weekend Yeti Cave will be hosting a 3 workout competition and all 3 workouts will be previous Opens workouts. Registration closes today (Tuesday) at 6:00 p.m

Freedom WOD Classes

Warm Up: 5 Mins

2 Rounds or 5 Mins:
4 Manmakers
150 M Row
10 Cat Cows
1 Min Walking Samson Stretch

Conditioning EMOM: 10 Mins

10 Min EMOM
Odd: 45 Sec Row Sprint for Cals
Even: Rest

Mobility: 8 Mins

Banded Shoulder Stretches

Metcon: 9 Min Cap

21-15-9
KB Swings (53/35)
Box Jumps (24/20)
Push Press (95/65)

Elite Competition Class – 12/27/17

Deload Week

1. Trueform / Air Runner
Alternating On the Minute x 20
Even – 200 Meter Trueform / Air Runner
Odd – 15/12 Calorie Ski Erg

2. Handstand Pushups
2 Rounds:
AMRAP 1:00 – Strict Dead-stop Handstand Push-ups
Rest 1:00
AMRAP 1:00 – Strict Handstand Push-ups
Rest 2:00 between rounds

Dead-stop Handstand Push-ups: Complete stop on ground in tripod position.

3. Squat Clean
3-Position Squat Clean (High Hang, Knee, Floor)
1 Set @ 65%
1 Set @ 70%
3 Sets @ 75%

4. Conditioning
3 Rounds:
15 Chest to Bar Pull-Ups
12 Barbell Facing Burpees
9 Squat Cleans (175/115)