December 22, 2015 by thao
Note: In light of Christmas our last class on Christmas eve the 24th will be 3:00pm to 4:20pm. This means Comp athletes and Freedom athletes may attend this class.
Freedom WOD Classes
Warm Up:
Mobility
Strength:
Squatting
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.
Metcon:
3 Rounds w/ 15 min cap
10 Squat Clean 135/95
100 Double Unders 2:1 singles
Elite Competition Class
1. Conditioning
For time:
15-10-5:
Power Clean, 135/95
HSPU
Directly into…
15-10-5:
Hang Power Clean, 135/95
Ring Dip
2. Conditioning
A. EMOMx8:
Odd: 20/16 Calorie Row
Even: 5 C2B Pull ups + 7 Push ups + 9 Box Jumps, 24/20
Rest 2 minutes
B. EMOMx8:
Odd: 20/16 Calorie Row
Even: 5 C2B Pull ups + 7 Push ups + 9 Box Jumps, 24/20
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.
