Don’t forget to sign up for Murph WOD, Saturday 5/28 will be a free event so bring a friend. Please let Kody and Kyle know if you do plan on bringing a friend so we can account for the extra people in the gym.
Freedom WOD Classes
Warm Up:
D.R.O.M.S
Strength:
Week Two: Over Loading
Front Squats 75% + 5lbs of 1RM
6 x 6
Metcon:
800 M Run
10 Overhead Squats 95/65
15 Ring Dips
20 Sit-ups
400 M Run
15 Overhead Squats
20 Ring Dips
25 Sit-ups
200 M Run
20 Overhead Squats
25 Ring Dips
30 Sit-ups
Elite Competition Class
Every week for the next 4-8 weeks you will do (1) EMOMx10 Snatch – you choose to go across, climb or hit a 1RM, (2) Pulls from an increasing deficit, and (3) Back Squats with decreasing reps/increasing loads.
1. Snatch
EMOMx10: 1 Squat Snatch
2. Snatch Accessory Work
8×2 Snatch Pulls from blocks above the knee
3. Squat
5×3 Back Squats, across
4. Conditioning
3 Rounds:
30 Burpees
30 Pull-Ups
30 Thrusters, 75/55