Freedom WOD Classes
Warm Up: 10 Mins
400m Run
2 RD
10 Snatch Deadlifts
10 Snatch Deadlift Highpulls
10 Muscle Snatchs
10 Snatch Grip Back Rack Press
10 Overhead Squat
Week 8: De-load
Strength: 12-15 Mins
Snatch using 90% + 5Lbs of your 1RM to calculate load
40% X 5 *Full Sq Snatch reps from the ground not touch and go
50% X 5 *Full Sq Snatch reps from the ground not touch and go
60% X 5 *Hang Power Snatch
When you see 5+, 3+, or 1+, that means you
do the max reps you can manage with that weight,
with the goal of setting a rep record in each workout.
Metcon: 15 Min Hard Cap
“Hulkamania”
10 Min EMOM
100m Sprint / 200m Row Sprint
Then For Time
“Randy”
75 Snatches 75/55
*Athletes have 1 min to run 50m down and 50m back. Repeat for 10 mins. On the Athletes last sprint they are able to move right into Randy without waiting
Functional Bodybuilding Class
Choose ONE from…
1) Weighted Vest Uphill Walk
2) Bike x 15 Minutes / Row x Minutes / Ski or Walk Uphill x Minutes
3) Bike x 10 Minutes, then w/ remaining 5 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 5 minutes EMOM 6-10 Burpees each min
