June 1, 2016 by thao

6/2/16

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IMG_4130LETS GO! Danny Straub

Freedom WOD Classes

Warm Up:
D.R.O.M.S

Strength:
Week Three: Functional Over Reaching
Sq Cleans 85-90% +5lbs of 1RM
5 x 1

Metcon:
3 min AMRAP
400 m run
10 Power Cleans 135/95
20 Pull ups
30 KB swings 53/35

rest 2 min

5 min AMRAP
400 m run
10 Power Cleans 135/95
20 Pull ups
30 KB swings 53/35

rest 2 min

7 min AMRAP
400 m run
10 Power Cleans 135/95
20 Pull ups
30 KB swings 53/35

Elite Competition Class

1. Clean and Jerk
EMOMx10: 1 Jerk
across, climbing, waves or hit a 1RM

2. Squat
3×3 Front Squats, across

3. Gymnastics Pulling
50 Strict C2B Pull ups for time.
This is part of a progression for building your bodyweight pulling capacity. Every Saturday for for the next 4-6 weeks you will do an part of a progression that will improve your Muscle ups (ring and bar) and C2B Pull ups.

4. Conditioning
“Hot Death”
1000m Run
then, 3RFT
10 Clean and Jerks, 135/95
10 C2B
10 Burpees
then, 1000m Row

 

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    (970) 213-3974

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    Terms and Conditions for trial week

    You must be a resident and have a local address in Fort Collins. Offer valid for new members only! Parent or guardian must be present to sign waiver for anyone under the age of 18 years of age. Can note be combined with any other offers or discounts. 

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