We are just a few days a way from our Vets4Life fundraiser wod, and we are almost at our goal. So if you haven’t signed up yet do so and don’t forget to tell your friends! Also note: We have combined the 9:00am heat into the 9:30am heat. 

Freedom WOD Classes

Warm Up: 10mins
5 Tempo RDL 3-2-1-0
20 Sec Handstand Hold
5 Tempo RDL 3-2-1-0
8 Push Press
5 Tempo RDL 3-2-1-0
8 Press to Jerk

Strength:
8 mins
Press to Jerk
3×5 at 60, 65 & 70% of Strict press 1RM  This should not be for a max load.
https://www.catalystathletics.com/exercise/407/Press-To-Jerk/

8 mins
3×3 at 80, 85 & 90%
Complex 1 Jerk Drive + 1 Split Jerk w/ 2 Second Pause in Receiving Position = 1 Rep

Metcon: 15 min cap
5 rounds
5 Deadlift 275/195
10 /side Lunges
15 Lateral Bar Jumps

Elite Competition Class

Barbell Cycling (Benchmark Testing) 
In a 3 Minute Window:
9 Power Snatches
15 Power Cleans
21 Push Jerks

Time Remaining: Max Overhead Squats (135/95)

Odd-Object Conditioning
For Time:
100/70 Calorie Row
200 Double Unders
400 Meter Wreck Bag Run (100/80)

Rest 4 Minutes

50/35 Calorie Row
100 Double Unders
200 Meter Wreck Bag Run (100/80)

Rest 2 Minutes

25/18 Calorie Row
50 Double Unders
100 Meter Wreck Bag Run (100/80)

Body Armor
3 Sets: 8 Bench Press + 8 Bent Over Rows
3 Sets: 21 Dumbbell Floor Presses + 21 Banded Pull-Aparts

Brother Bros Barbell Club

Wednesday (Session Two)
A.
Every 90 seconds, for 9 minutes (6 sets):
Power Snatch + Hang Power Snatch x 1 rep

*Sets 1-2 @ 75% of 1-RM Power Snatch
*Sets 3-4 @ 80% of 1-RM Power Snatch
*Sets 5-6 @ 85% of 1-RM Power Snatch

(Perform a power snatch then lower the bar to just above the knee & perform a hang power snatch)

B.
Every 90 seconds, for 9 minutes (6 sets):
2 Power Cleans + 1 Power Jerk x 1 rep

*Sets 1-2 @ 75% of 1-RM Power Clean
*Sets 3-4 @ 80% of 1-RM Power Clean
*Sets 5-6 @ 85% of 1-RM Power Clean

(Perform a power clean, drop the bar, perform a power clean, then perform a power jerk)

C.
In 15 minutes, establish a 5-RM Overhead Squat

D.
Every 2:30, for 7:30 (3 sets):
Front Rack Lunges x 6 reps each leg

Aim for 2 heavy working sets.

E.
Every 2 minutes, for 6 minutes (3 sets):
Glute Ham Raise x 5 reps

Performance Power Train

Wednesday, NOV 7th, 2018
Active Rest Day
200 Situps.
*Every 3 minutes, 100m jog
-then…STRETCH!
-OR-
Humpday Pumpday
Complete for Time:
Squat @1.5 bodyweight
10,9,8,7,6,5,4,3,2,1
ROW
20 Calories
**Every 2 minutes perform 10 pushups**
**Begin the workout squatting 10 reps, then 20 cals, then 9 Squats, then 20 cals and so on until finished, but every 2 minutes you must stop wherever you are and perform 10 pushups**