It’s always amazing watching our athletes do amazing things during the opens. This year has been no exception! Great work Brittany and love the support everyone showed for her!

Freedom WOD Classes

Warm Up: 6 Mins
50 Banded Pull Aparts
10 Thrusters
3 Over Unders / Side
20 Banded Pass Throughs
10 Burpees

Strength: 12 Mins
2×10 Front Squat Warm Up Sets Then:
Every Other Min for 3 Rounds
10 Unbroken FS (63% or 50% if in open)

Mobility: 8 Mins
2 Min Banded Squat Stretch
90 Seconds / Side Couch Stretch
90 Seconds / Side Lax Roll Posterior Shoulder

Metcon: 12 Min Cap
4 Rounds For Time:
7 Thrusters (115/75)
14 Burpees

Elite Competition Class

Overhead Squat
In a 10:00 Window:
Build to a Heavy Single OHS for the day.

Let’s take what’s here today, and not force the heaviest loads if our technique and positioning is not there. Aim is to execute a sound heavy repetition.

Conditioning
“Manhattan”
21-15-9:
Deadlifts (225/155)
Overhead Squats (135/95)

Conditioning
“Dash”
1 Round:
750/600 Meter Ski Erg
150 Double-Unders
50 Hang DB Clean and Jerks (50/35)

Brother Bros Barbell Club 

Wednesday (Session Two)
A.
In 18 minutes, build to a 1-RM Snatch with no hook grip & without moving feet

B.
Every 90 seconds, for 6 minutes (4 sets):
Jerk in Split x 2 reps

Build over the course of the 4 sets.

C.
Every 2 minutes, for 14 minutes (7 sets):
Split Jerk with a 2 second pause in receiving

*Set 1 = 2 reps @ 75%
*Set 2 = 2 reps @ 80%
*Set 3 = 2 reps @ 85%
*Sets 4-5 = 1 rep @ 90%
*Sets 6-7 = 1 rep @ 92-95%

D.
Every 2:30, for 10 minutes (4 sets):
3″ Deficit Deadlift x 8 reps

Start at 55% of your 1-RM Deadlift & work up in weight as you go.

Performance Power Train

Wednesday, March 6th, 2019
Active Rest Day
20 minutes, alternating:
Row 2 minutes, Bike 2 minutes.
-OR-
HUMPDAY PUMPDAY!!
21 min EMOM:
Max Bench Press @bw
Max Chin-ups
Max Cal Assault Bike
*Spend 1 min at each movement and alternate through in order for 7 rounds each. Yes it’s a strict chin-up. Remember, chin-up is palms facing up (supine) grip.
-then
Girth Differential:
3×12
DB Hammer Curls
DB Tricep Kickbacks
DB Shoulder Complex (Front raise/lat raise/reverse fly)