Murph is almost upon us!
For clarity, we will only be running one heat on Saturday 5/25 beginning at 9:00 a.m. Show up before then as the heat starts at 9:00! Registration is open on Mindbody now.
Barbells & Badges is open for registration!
Date: August 17th
Teams of 4 (2F/2M or 4F or 4M) Rx and Scaled divisions.
Cost: $160 / Team
Click Here to register!
Freedom WOD Classes
Warm Up: 10 Mins
1:00 PVC ROM
Then Coach lead PVC Bar Path
Snatch Lift Offs
Snatch Deadlifts
Power Snatch
Overhead Squats
Sotts Press
Squat Snatch
Strength / Technique – 12 Mins
8-5-3-3 Power or Squat Snatch
*Use this as a warm up to find a good working weight for the workout. Your weight should be doable under fatigue for singles in the metcon
Metcon: 19 Mins
“Cinco De BeastMode”
In 6 minutes:
Run 1/2 mile
With remaining time:
Max Front Squats 155/115 Scaled 95/65
Rest One Minute and proceed to:
AMRAP 12 Minutes
5 Snatch 155/115 Scaled 95/65 – modify to cleans if necessary
10 Ring Rows
15 Wall Balls 20/14
Functional Bodybuilding Class
Week 11:
Choose ONE from…
1) 20 Minutes Weighted Vest Uphill Walk
2) Bike x 20 Minutes / Row x Minutes / Ski or Walk Uphill x Minutes
3) Bike x 10 Minutes, then w/ remaining 10 minutes perform AMRAP 20 Light Russian KB Swings / 20 Ab-mat Sit-Ups
4) Step Machine or Elliptical for x 10 Minutes, then in remaining 10 minutes EMOM 6-10 Burpees each min
