August 7, 2015 by thao



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Freedom WOD Classes


De-Load Week
Bench Press using 90% of your 1RM + 5lbs to calculate load
40% X 5
50% X 5
60% X 5

15 Min Partner AMRAP
One Partner Begins with a Deadlift Static Hold (135/95)
While the other partner performs:
9 Pull ups
7 Push ups
50 M run
You can not set the deadlift bar down until your partner has completed a full round, Every time you drop the bar = 1 penalty (5 burpees) performed immediately after the 15 min AMRAP.

Elite Competition Class

1. Snatch
EMOMx10: 1 Squat Snatch from Low Hang (below knees), climbing

2. Snatch Skills
A. 3×2 Snatch Grip Push Press from behind neck
B. 10×1 Pause OHS – 10 second hold at rock bottom

3. Gymnastics Conditioning
5 sets of: 4 strict + 4 kipping HSPU without coming off the wall, minimal rest between sets

4. Conditioning
300 Meter Row
30 Wallballs, 20/14


    [honeypot level]


    2716 S. College Ave Suite B Fort Collins, CO, 80525

    (970) 213-3974

    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. 

      Still Have A Question?

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      [honeypot level]