Happy Birthday Josh Treutler! By request, our WOD is the Dallas 5. This hero workout hits home for Josh who is a Fort Collins Police Officer and shares his birthday with the anniversary of the attack on 7/7/16 where 5 Dallas officers were gunned down.
Freedom WOD Classes
Warm Up / Strength: on a 16:00 clock
2:00 Hip and Ankle Opener
20 Banded T’s
5 Power Snatch
5 Squat Snatch
8:00 – 16:00: 4 Rounds of Snatch Complex on the 2:00
Hang Power Snatch + Power Snatch + Hang Squat Snatch + Squat Snatch
*Build to a heavy complex
Metcon: 29 Mins
On a 29:00 clock, complete as many reps as possible at each 5-minute station, with a 1-minute rest between each:
AMRAP from 0:00-5:00:
Burpees (or rowing)
AMRAP from 6:00-11:00:
7 Deadlifts (155/105 lb)
7 Box Jumps (24/20 in)
AMRAP from 12:00-17:00:
Turkish Get-Ups (40/30 DB or 35/25 KB)
AMRAP from 18:00-23:00:
7 Snatches (75/55 lb)
AMRAP from 24:00-29:00:
Row for cals (or burpees)
Elite Competition Class
Alternating “On the Minute” x 12 (6 Rounds)
Odd Minutes – 3 Front Squats
Even Minutes – 6 Back Squats
Barbell – 63% of 3-Rep Back Squat on *both* lifts.
This is a 3% increase from last week.
Pounds – 185/135
Kilos – 83/61
Alternating “On the Minute” x 10 (5 Rounds):
Minute 1 – :30s Dumbbell Close-Grip Floor Press
Minute 2 – :30s Glute Bridges
2 Rounds, resting 5:00 between efforts:
200m Sandbag Walk (held at the belly)
400m Wreckbag Run (held at the shoulder)
Athlete’s choice on loadings.
Brother Bros Barbell Club
Every minute, on the minute, for 3 minutes (3 sets):
Press In Clean (Sots Press) x 5 reps
Every 90 seconds, for 6 minutes (4 sets):
Drop to Split x 5 reps
Build over the course of the 4 sets. The goal is to work on technique here, not maximal weight.
Every 75 seconds, for 16:15 (13 sets):
Clean & Jerk x 1 rep @ 80%
Every 2:30, for 15 minutes (6 sets):
Enderton Front Squat Complex x 1 rep
*Sets 1-2 = @ 80% of 1-RM Enderton Front Squat Complex
*Sets 3-4 = @ 85% of 1-RM Enderton Front Squat Complex
*Sets 5-6 = @ 90% of 1-RM Enderton Front Squat Complex
*Note: If you do not know your 1-RM in this complex, establish a 1-RM today instead of doing these sets.
(Take the bar out of the rack. The Enderton Front Squat complex consists of 3 reps in total: 1st rep = 3 second pause at the bottom, 2nd rep = double bounce, 3rd rep = regular front squat. These 3 reps = 1 rep of the complex)
Every 2:30, for 10 minutes (4 sets):
Push Press x 4-5 reps @ 8-RM weight
*Note: If you don’t know your 8-RM Push Press, establish that today instead of doing these sets.