Attn. Hooligans: Please remember to sign up for open gym slots if you plan on staying for multiple classes as we’ve had some classes with too many open gym athletes for the WOD Classes to operate efficiently. Thank you studs

Freedom WOD Classes

Warm Up / Technqiue: 10 Mins

2 Rounds – 5 mins
5 Hanging Knee Raises
10 DL Unloaded BB
10 Power Snatch Unloaded BB
5 Lateral Burpee Bar Overs

Then:

5 Min Snatch Barpath

Metcon: 9 Mins

“15.1 Open Workout” – refer to 8/30/17 for last score
9 Min AMRAP
15 T2B
10 DL (115/75)
5 Snatch (115/75)

Mobility: 8 Mins

2 Min / side Roll Forearms
90 Sec / Side Front Split

Midline Accessory: 9 Min
3 Round Rotating Tabata (45:15)
Row Sprint For Cals
4 Crab Toe Touch + 4 Kick Throughs (repeat for 45 secs)
Mountain Climbers
https://www.youtube.com/watch?v=tJcroLOyZLk

https://www.youtube.com/watch?v=GyFj7d2R6fI

Elite Competition Class – 1/6/18

1. Run
5:00 On, 2:30 Off
1:00 On, 1:00 Off
4:00 On, 2:00 Off
1:00 On, 1:00 Off
3:00 On, 1:30 Off
1:00 On, 1:00 Off
2:00 On, 1:00 Off
1:00 On

2. Rope Climbs
For Time:
10 Legless Rope Climbs
*Benchmark

3. Power Clean + Split Jerk
Build to a Heavy Complex:
7 Deadlifts
5 Hang Power Cleans
3 Split Jerks

4. Conditioning
3 Rounds:
5 Deadlifts (405/285)
10 Parallette Handstand Push-ups
20/15 Calorie Assault Bike
Directly into…
150′ Double Kettlebell Overhead Walking Lunge (53/35)