Its Friday!

Freedom WOD Classes

Warm Up: 5 Mins

3 Rounds or 5 Mins
10 Push Ups
5 Jumping Lunges / Leg
5 Burpees
30 Second Torso Circles

Conditioning: 8 Mins

4 Round Rotating Tabata (45:15)
Burpees
Wallballs (20/14)

Mobility: 8 Mins

Leg & Hip Stretches

Metcon: 14 Min Cap

Versus Workout
2 Rounds / Athlete
16/12 Cal Row or Bike
M.E Front Rack Lunges (115/75)

Followed Immediately by:

2 Rounds / Athlete16/12 Cal Row BikeM.E Toe to Bars

Elite Competition Class – 1/12/18

1. Kipping Handstand Push-ups
For Time: 
12 Parallete Kipping Handstand Push-ups
18 Deficit Handstand Push-ups (4.5″/3″)
24 Kipping Handstand Push-ups (floor)

2. Front Squat
3 Reps @ 82%
1 Rep @ 87%
3 Reps @ 82%
1 Rep @ 90%
3 Reps @ 82%
1 Rep @ 93%
rest as needed between

3. Conditioning
For Time:
21 – 15 – 9:
Bike for Calories
Thrusters (95/65)
Directly into…
15 – 12 – 9:
Row for Calories
Hang Squat Cleans (95/65)
Directly into…
12 – 9 – 6:
Burpees over Bar
Overhead Squats (95/65)
Row for Calories

4. Midline
For Time:
21-18-15-12-9:
Ski Erg Calories
GHD Sit-Ups

Brother Bro’s Barbell Club

Friday (Session Three)
A.
Every minute, on the minute, for 3 minutes (3 sets):
Jerk Dip x 3 reps

Build over the course of the 3 sets. The goal is to work on technique here, not maximal weight.

Every minute, on the minute, for 4 minutes (4 sets):
Front Squat + Jerk x 1 rep @ 30-40% of Jerk 1RM

The goal here is to get a good front rack warm up in & to practice our footwork on the jerk at lighter weights.

B.
In 20 minutes, build to a 1-RM Clean & Jerk

C.
In 15 minutes, establish a 1-RM Front Squat

D.
Four sets of:
Dumbbell Push Press x 6 reps
V-Ups x 20 seconds
Rest 30 seconds

Build in weight as you go for the Push Press.