November 9, 2017 by thao




Happy 242nd Birthday to the United States Marine Corps

U.S. Marine Corps Sergeant Matthew T. Abbate, 26, of Honolulu, Hawaii, assigned to the 3rd Battalion, 5th Marine Regiment, 1st Marine Division, I Marine Expeditionary Force, based out of Camp Pendleton, California, was killed on December 2, 2010, while conducting combat operations in Helmand province, Afghanistan. He is survived by his wife Stacie Rigall, son Carson, mother Karen Binion, father Salvatore Abbate, and siblings Dominica Abbate, Elliot Abbate, Valerie Binion, and Kelly Binion.

Freedom WOD Classes

Warm Up: 5 mins
High Knees down and back (long side / east to west)
Butt Kicks down and back
Samson Stretch down and back
15 PVC Pass Throughs
15 PVC Hang Snatch
15 PVC Hang Clean and Jerk

Barbell Warm up: 
5 mins to warm up to your Metcon working weight

“Abbate” 40 min cap

1 Mile Run
21 Snatch 135/95 (scale 95/55)
800 M Run
21 Clean and Jerk 135/95 (scale 95/55)
1 Mile Run

Remember everything is scalable including running distance, weights and reps.


Elite Competition Class

1)Split Jerk
On the Minute x 10
Build to a Heavy Split Jerk

2)Front Squat
6 Sets of 2:
Sets 1 & 2 – 80%
Sets 3 & 4 – 85%
Sets 5 & 6 – 90%

Accumulate 20 Repetitions of a deficit handstand push-up. Build in deficit.

3 Rounds:
100 Double Unders
50 Air Squats
15 Power Cleans (165/110)

5)Odd Object
1 Round:
200 Meter Sled Drag (Bodyweight)
200 Meter Sled Push (1/2 Bodyweight)
200 Meter D-Ball Walk (150/100)
200 Meter Sprint


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