Time to give it your all! Last chance to get a WOD in for 2017 and set the tone for 2018!
Please note our reduced hours for today and Tuesday via MindBody. We are open for normal Saturday Open Gym.
Freedom WOD Classes
Warm Up:
Plate Warm Up
Strength:
Clean 12 mins
8 Rep Max
Front Squat 12 mins
8 Rep Max
Metcon: 18 Min Cap
In Teams Of 2
50 Cal Row
50 Alternating DB Snatches 50/35
50 Cal Row
50 DB Clean 50/35
50 Cal Row
50 DB Floor Press 50/35
One person works at a time. Split work evenly but switch out as needed. You must cash out all cals or reps at the giving station before moving to the next.
Elite Competition Class
1. 3-Position Snatch
3 Sets @ 60%
2 Sets @ 65%
1 Set @ 70%
1 Set @ 73%
1 Set @ 76%
High Hang, Knee Level, Floor
2. Pausing Snatch Deadlift + Snatch Pull
5 Sets @ 90%
Pause takes place at knee level, 2 seconds. First complete the pausing deadlift, then complete a snatch pull.
3. Conditioning (On the 0:00)
7 Rounds:
4 Bar Muscle-Ups
6 Strict Handstand Push-ups
8 Dumbbell Hang Squat Cleans (50’s/35’s)
4. Conditioning (On the 20:00)
3 Rounds:
12 Deadlifts (345/225)
21/15 Calorie Assault Bike
50 Double Unders
Brother Bro’s Barbell Club
Friday (Session Three)
A.
Every 2 minutes, for 8 minutes (4 sets):
Jerk in Split Jerk Position x 5 reps
Build over the course of the 4 sets.
B.
Every 90 seconds, for 9 minutes (6 sets):
Clean & Jerk
*Sets 1-3 – 1 rep @ 65% of 1-RM Clean & Jerk
*Sets 4-6 – 1 rep @ 75% of 1-RM Clean & Jerk
C.
Every 2 minutes, for 10 minutes (5 sets):
Front Squat
*Sets 1-3 – 3 reps @ 65%
*Sets 4-6 – 3 reps @ 70%
D.
Every 2 minutes, for 8 minutes (4 sets)
Bench Press x 10 reps @ 60% of 1-RM