Hey all you fellow DNR goers!! I just wanted to say thanks to everyone for being awesome! 💥We are so lucky to have such a great community. Usually during this time of year (pre fishy season) I am super stoked to leave wherever I am and fill my head with nothing but mindless labor. And although I still am pumped to get doused in fish slime and cold waves, I feel sad to leave y’all but also grateful and excited for what I get to come back to in August! Keep it real my friends, and WOD on!!!
Freedom WOD Classes
Warm Up:
D.R.O.M.S
Strength:
Loading Week
10 min EMOM
2 Clean @ 75-80% + 10lbs of 1RM
Metcon:
Max Effort
1 minute Hang Squat Cleans 155/105
1 minute Ring Push Ups
1 minute Toes-to-Bars
2 minutes Hang Squat Cleans 155/105
2 minutes Ring Push Ups
2 minute Toes-to-Bars
1 minute Hang Squat Cleans 155/105
1 minute Ring Push Ups
1 minute Toes-to-Bars
Elite Competition Class
1. Jerk
EMOMx10: 1 Jerk
across or climbing
2. Squat/Gymnastics Conditioning
EMOMx10:
Min 1: 5 Squat Cleans, you choose the weight
Min 2: 5 Muscle ups
3. Conditioning
For Time:
AMRAP 20
Teams of 2
25 Wall Balls, 20/14
15 Calorie Row
One athletes completes the couplet before tagging off to partner 2. Your score is how many rounds + reps your team completes.
KidFit Class
WARM UP:
3X: 5 Superman Holds(3 Secs) > Bear Crawl > 5 Tuck Jumps > 5 Burpees > Lunges
GAME:
Farmers and Lumberjacks
SKILL:
Push ups and planks
WOD:
3 rounds of 30 seconds each of
rowing
push-ups
push press
sit-ups
LITTLES:
WOD:
10-1
Squats
Push ups
sit-ups