Cesar says, you better be at the Halloween WOD on the 19th!

Freedom WOD Classes

Metcon: 5 Mins
Plate Warm Up

Mobility: 6 mins
3 mins / side Banded Hip Stretch

Strength: 20 mins
Squat Clean 10 min
2 Rep Max (no more than 3 attempts)
Front Squats
3×3 Pyramiding Up

Metcon: 12 Min Cap
10 Hang Squat Cleans 155/105
10 T-2-B
8 Hang Squat Cleans 155/105
10 T-2-B
6 Hang Squat Cleans 155/105
10 T-2-B

Elite Competition Class

Wednesday Primer
On the Minute x 20 (4 Rounds):
Minute 1: 5 Pausing Overhead Squats (50% of 1RM Snatch)
Minute 2: 15/12 Calorie Row
Minute 3: 5 Toes to Bar + 10 Single Arm Dumbbell Hang Clean and Jerks (50/35)
Minute 4: Handstand Walk Practice
Minute 5: 12/9 Calorie Ski Erg or Bike

Brother Bros Barbell Club 

Wednesday (Session Two)
A.
Every minute, on the minute, for 3 minutes (3 sets):
Press in Clean (Sots Press) x 4 reps

Followed by…

Every minute, on the minute, for 4 minutes (4 sets):
Muscle Clean x 2 reps

Build over the course of the 4 sets.

(Use this as a warmup & to practice keeping your elbows high as long as possible.)

B.
Every minute, on the minute, for 8 minutes (8 sets):
Clean & Jerk x 1 rep @ 70%

C.
Every minute, on the minute, for 8 minutes (8 sets):
Power Snatch x 1 rep

*Sets 1-4 = @ 65-70%
*Sets 5-8 = @ 70-75%

D.
Every 2 minutes, for 8 minutes (4 sets):
Front Squat x 5 reps @ 65-70%

E.
Three sets of:
Barbell Lunges x 5 reps each leg
Rest 60 seconds

Performance Power Training

Wednesday, October 9th, Active Rest
Active Rest Day
20 minutes:
20 Air Squats
20 Pushups
20 Cal Row

-OR-

HUMPDAY PUMPDAY!!
There is no question, today is a nut up or shutup kind of day. It’s going to take brass balls.
Find 2 rep max Thruster (racks allowed)
-then
In Partners, AHAP:
400m Barbell Shoulder  Carry
*Every 50m perform 10 partner thrusters (5 each shoulder)
**Every drop of the bar = 20 air squats
**If you’re alone, it’s a front rack carry, and every 50m perform 10 thrusters. 20 air squat penalty still applies**