This Summer (dramatic music) Kody Knapp Stars as Smeagol, the Rocker in
“Lord of The Ring – The Prequel”
Freedom WOD Classes
Warm Up: 5 Mins
Flight Simulator
Conditioning: 6 Mins
Rotating Tabata (45:15) 2 Rounds / Station
Sit Ups
Plank
Hollow Hold
Mobility: 10 Mins
Roll Triceps 90 Sec / Side
Banded Shoulder Stretches – 5 Mins
Metcon: 16 Min Cap
For Time:
20 Deadlifts (225/155)
30 HSPU
40 TTB
50 DU
*1000 M Row Buy In or Cash Out – Athlete’s choice*
Elite Competition Class – 1/19/18
1. Parallette Handstand Push-ups
AMRAP 4:00
3-2-1
Unbroken Kipping Parallette Handstand Push-ups
2. Power Snatch
On the Minute x 12 (3 Rounds)
Minute 1 – 3 Power Snatches @ 74%
Minute 2 – 2 Power Snatches @ 78%
Minute 3 – 1 Power Snatch @ 82%
Minute 4 – Rest
3. Conditioning
For Time:
45 Calorie Row
60 Wallballs (30/20)
75 Power Snatches (75/55)
4. Bike Conditioning
For Time:
21-18-15-12-9
Assault Bike Calories
GHD Sit-Ups
Brother Bro’s Barbell Club
Friday (Session Three)
A.
Every minute, on the minute, for 3 minutes (3 sets):
Jerk Dip x 3 reps
Build over the course of the 3 sets. The goal is to work on technique here, not maximal weight.
Every minute, on the minute, for 3 minutes (3 sets):
Press In Split x 5 reps
The goal here is to get a good front rack warm up in & to practice our footwork on the jerk at lighter weights.
B.
Every minute, on the minute, for 8 minutes (8 sets):
Clean & Jerk
*Sets 1-2 – 1 rep @ 75%
*Sets 3-4 – 1 rep @ 80%
*Sets 5-6 – 1 rep @ 85-90%
*Sets 7-8 – 1 rep @ 90-95%
Immediately followed by…
Every 30 seconds, for 2 minutes (4 sets):
Clean & Jerk x 1 rep @ 75-80%
C.
Every 2 minutes, for 12 minutes (6 sets):
Front Squat
*Sets 1-3 – 3 reps @ 80%
*Sets 4-5 – 3 reps @ 85%
*Set 6 – MAX reps @ 75%
D.
Four sets of:
Bench Press x 5 reps
Hanging Leg Raises x 20 seconds
Rest 30 seconds
Build in weight as you go for the Bench Press.
