Freedom WOD Classes
Warm Up: 10 Mins
200m Run
then
10 Snatch DL
10 Snatch high pulls
10 Muscle snatch
10 Overhead squats
:30 Hollow hold
Week 14: Load
Strength: 20 Mins
Snatch using 90% + 5lbs of your 1RM to calculate load
2 min rest/mobility between sets
65% X 5 = Full reps from the ground not touch and go
75% X 5 = Full reps from the ground not touch and go
85% 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: 20 Min Cap
“Misery Loves Accessories”
5 Rounds
10 Ball slams
200m MedBall run
20 Starfish Crunch aka Alt V-ups video
5 Man Makers video 50’s/35’s (push up, row, row, thruster) video
Note: Slam Balls are to be placed in the middle of the lans not at
an athletes lans aka sharing is caring! The Run is to be done with
a Med Ball not a slam ball.
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
