Happy Birthday Cole!

Freedom WOD Class

Warm Up – 5 mins

2 Rounds Tabata Squats (20:10)
1 Min Samson Stretch
2 Round Tabata Lunges (20:10)
1 Min Over / Under Stretches (imaginary object)

Mobility: 6 Mins
Hips

1RM Testing – 15 Minutes

Back Squat

Metcon: Happy 22nd Birthday WOD Cole! 3/28/96

3 Complete Rounds Per Athlete: 16 Min Cap
Athlete 1: 75 DU (2 Min cap from the time the last athlete finishes)
Athlete 2: M.E Ring MU (Or Strict Pull Ups)
Athlete 3: M.E Bench Press (155/105)

*Athletes will all rotate 1->2->3->1 and so on after the completion of 75 DU each round

Elite Competition Class – 3/21/18

1. Conditioning
EMOM x 16
1st Minute: 12/9 Calorie Ski Erg
2nd Minute: 12 Sumo Deadlift High Pulls (95/65)
3rd Minute: 12 Burpee Box Jumps (24/20)
4th Minute: 12 Chest to Bar Pull-Ups

Brother Bro’s Barbell Club

Wednesday (Session Two)
A.
Every 90 seconds, for 15 minutes (10 sets):
Snatch

*Sets 1-3 – 2 reps @ 65%
*Sets 4-5 – 2 reps @ 70%
*Sets 6-8 – 2 reps @ 75%
*Sets 9-10 – 2 reps @ 80%

B.
Every 90 seconds, for 6 minutes (4 sets):
Press in Split x 5 reps

Build over the course of the 4 sets.

C.
Every 90 seconds, for 15 minutes (10 sets):
Split Jerk + Behind The Neck Split Jerk

*Sets 1-2 – 2 reps @ 60%
*Sets 3-4 – 1 rep @ 65%
*Sets 5-6 – 1 rep @ 70%
*Sets 7-8 – 1 rep @ 75%
*Sets 9-10 – 1 rep @ 80%

D.
Every 2 minutes, for 6 minutes (3 sets):
Front Rack Lunges x 6 reps each leg

Build over the course of the 3 sets.