GO CSU RAMS!!!

Freedom WOD Classes

Movement of the Month:
Accumulate 7 mins Every Monday, Wednesday, and Friday
Passes / Active / Dynamic Hanging

I want to see pictures on social media outlets of you all hanging somewhere other than the gym. Have fun with it!

Warm Up:
15 min Flight Simulator
5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5
Must perform reps unbroken before moving on to the next set of reps.

Strength:
“C Week”
Snatch
1 x 5 @ 75%
2 x 3 @ 85%
3 x 1 @ 95%

Metcon:
Teams of 3
150 Hang Power Snatch 75/45
200 Wall Balls 20/14
300 Double Unders

50 m KB Farmer Carry 53/35 (each arm)

Row For Cal

One person will be working on reps, One person performing 50 m farmer carry, One person rowing for cal.
Teams must perform all reps at the given station before moving to the next. Rotate every time the 50 m farmer carry is done.

Elite Competition Class

1.  Conditioning
“Mexican Jumping Beans”
5 RFT:
10-8-6-4-2 Squat Cleans, 155/105
100-80-60-40-20 Double unders

2.  Squat
Front Squat 3×3 across
Back Squat 3×3 across