Put on those pain faces! It’s Test Week… PR City Baby LETS GO!
Freedom WOD Classes
Warm Up:
D.R.O.M.S
Mobility:
Hips/Lats/Triceps
Strength: 15-20 mins
Test Week: One Rep Max
Front Squats
Metcon:
7 Min AMRAP
5 Box Jumps 30/24
10 Push ups
25 Double Unders (2:1 Singles)
Elite Competition Class
1. Snatch
EMOM Snatch Waves
EMOM x 5 – 2 Hang Squat Snatches (build)
Rest 1:00
EMOM x 5 – 2 Hang Squat Snatches below knee (build)
Rest 1:00
EMOM x 5 – 1 Squat Snatch (build)
2. Back Squat
Running Clock:
On the 0:00 – 5 Back Squats
On the 2:00 – 4 Back Squats
On the 4:00 – 3 Back Squats
On the 6:00 – 2 Back Squats
On the 8:00 – 1 Back Squat
Build throughout.
3. Conditoning
1,000m Run
40 Pull-Ups
30 Thrusters
20 Calorie Row
4. Row Conditioning
500 Meter Row (moderate)
500 Meter Row (2K pace)
250 Meter Row (moderate)
250 Meter Row (2K pace)
Moderate paces should be 10-15 seconds above your 2K pace.
