TEAM WOD FRIDAY!

Freedom WOD Classes

Warm Up:
“Junk Yard Dog”

Movement of the Week:
Accumulate 5 mins Every Day
Middle Splits / Pancake

Strength:
“B3 Week”
Clean
1 x 5 @ 75% + 5lbs
2 x 3 @ 85% + 5lbs
3 x 1 @ 95% + 5lbs

Metcon:
In Team Of 3
20 Min AMRAP Ladder

2 Cal Row
1 Bench Press 135/95
1 Curtis Ps 95/55  https://www.google.com/#q=curtis+ps

4 Cal Row
2 Bench Press 135/95
2 Curtis Ps 95/55

6 Cal Row
3 Bench Press 135/95
3 Curtis Ps 95/55

8 Cal Row
4 Bench Press 135/9
4 Curtis Ps 95/55

10 Cal Row
5 Bench Press 135/95
5 Curtis Ps 95/55

12 Cal Row
6 Bench Press 135/95
6 Curtis Ps 95/55

14 Cal Row
7 Bench Press 135/95
7 Curtis Ps 95/55

https://www.google.com/#q=curtis+ps

Athlete A will start at the Rowing station.  Athlete B will start at the Bench Press station.  Athlete C will begin at the Curits P station.  3,2,1 go…each athlete must complete 1 reps or 2 Cal row of that particular movement.  Once they have all completed 1 reps they each rotate one station where they begin to perform 1 reps or 2 Cal row of that movement.  After they’ve done 1 reps or 2 Cal row they rotate one more time and perform 1 reps or 2 Cal row at the 3rd station.  At this point they are back where they began.  This is the start of round 2 reps or 4 Cal row.  They will repeat the process until Time runs out.

Elite Competition Class

1.  Conditioning
“Heather’s 40!”
Teams of 2, AMRAP 25:
9 Rope Climbs, 40 Clean and Jerks
30 HSPU, 40 Power Snatches
76 DU, 40 Overhead Squats

1st round every barbell is 95/65
2nd round every barbell is 115/80
3rd round every barbell is 135/95
4th round every barbell is 155/105

2.  Skill Conditioning
150 Double unders, rest 1 minute
100 Double unders, rest :30
50 Double unders