January 11, 2016 by thao



Coach Tyler Jordan put together a fun week of WOD’s for all of the DNR Hooligans! We had to make a few changes to the program due to inclement weather, However I think you will still enjoy..

Freedom WOD Classes

Warm Up:
EMOM for 5 mins
10 Burpees beginner/intermediate
15 Burpees intermediate/advanced

Week 3 of squatting everyday
20 mins to perform:
Bar x10
35% x10
45% x5
55% x5
65% x3
75% x3
85% X3
95% X1
Work up to a 1RM.

15 min AMRAP
3 Squat Snatch 95/65
10 Double Unders
6 Squat Snatch
20 Double Unders
9 Squat Snatch
30 Double Unders
12 Squat Snatch
40 Double Unders
15 Squat Snatch
50 Double Unders
18 Squat Snatch
50 Double Unders
21 Squat Snatch
40 Double Unders
24 Squat Snatch
30 Double Unders
27 Squat Snatch
20 Double Unders
30 Squat Snatch
10 Double Unders

Elite Competition Class

1. Conditioning
5 minutes of max rep Burpee Box Jump Overs, 24/20″
5 minutes rest
4 minutes of max rep 10m Shuttle run
4 minutes rest
3 minutes of max rep Power Clean, 155/105
3 minutes rest
2 minutes of off Wall Balls, 20/14
2 minutes rest
1 minute to complete one set of max unbroken C2B Pull ups

2. Squat
A. 3×2 Back Squat
B. 2×2 Front Squat
C. 1×2 OHS

3. Gymnastic Pulling
3 rounds of:
Minute 1: 15 unbroken C2B Pull ups
Minute 2: 15 unbroken OHS, 95/65
Minute 3: Rest


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    2716 S. College Ave Suite B Fort Collins, CO, 80525

    (970) 213-3974


    Terms and Conditions for trial week

    You must be a resident and have a local address in Fort Collins. Offer valid for new members only! Parent or guardian must be present to sign waiver for anyone under the age of 18 years of age. Can note be combined with any other offers or discounts. 

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