Happy 32nd Birthday Darryll Wolnik!

Freedom WOD Classes

Warm Up: 4 Mins
2 Rounds
15 RDL
10 Push Ups
5 Pull Ups

S&C EMOM: 12 Mins
4 Minutes to set up
8 Min EMOM
Odd: 5-6 Power Snatch (~10RM wt.)
Even: 8-12 T2B
Make it challenging but doable for 8 minutes

Mobility: 8 Mins
90 Sec / Side Hamstring Smash on low racked bar
90 Sec / Side Lax Shoulder (front or back)

Metcon: “Wolnik Smash” 1/8/86 32nd Birthday
18 Min AMRAP
1 DL (435/305 or 80%)
8 Burpees
8 Pull Ups
8 Bench Press (186/135 or 55-60%)
*Not a partner workout but you may have to share a DL or Bench bar w/ an athlete of similar strength*

Elite Competition Class – 12/11/17

1. Pausing Snatch
2×2 @ 74%
2×2 @ 78%
2×2 @ 82%
Pausing 1 second at Knee Level

followed by…

On the Minute x 7:
1 Snatch
Not to exceed 95%

2. Hang Snatch High Pull
5×3 @ 55%

3. Back Squat
On the Minute x 6:
5 Back Squats – 80%

4. Ring Muscle-Ups
3 Sets:
25% Max Ring Muscle-Ups
15 GHD Sit-Ups
25% Max Ring Muscle-Ups
15 Burpees
25% Max Ring Muscle-Ups
Rest 3:00 between sets

5. Conditioning
For Time:
1500m Row
150 Double Unders
50 Calorie Assault Bike
150 Double Unders
1500m Row

Brother Bro’s Barbell Club

Monday (Session One)
A.
Every 90 seconds, for 6 minutes (4 sets):
Press in Receiving Position x 5 reps

Build over the course of the 4 sets.

B.
Every 90 seconds, for 15 minutes (10 sets):
Snatch without moving feet

*Set 1 – 2 reps @ 65% of 1-RM Snatch
*Sets 2-3 – 2 reps @ 70% of 1-RM Snatch
*Sets 4-6 – 2 reps @ 75% of 1-RM Snatch
*Sets 7-8 – 1 rep @ 80-85% of 1-RM Snatch
*Sets 9-10 – 1 rep @ 85-90% of 1-RM Snatch

(Feet should start in your landing position. Heels can come off the ground but the feet should not move)

C.
Every 3 minutes, for 12 minutes (4 sets):
Back Squat x 8 reps @ 80-85% of 8-RM weight

The focus here is to move as quickly as possible through the sets. Focus on speed!

D.
Four sets of:
Romanian Deadlift x 6 reps @ 60-70% of 1-RM Clean weight
Pullups x 12 reps
Rest 30 seconds