Freedom WOD Classes

Warm Up: 5 mins
2 Rounds
20 Banded Pass Throughs
10 Banded Good Mornings
10 Spealer Rolls
15 Hang Power Snatch

Strength: 20 min
DeadLift 10 min
8 Rep Max
8 Reps @ 80% 8RM
8 Reps @ 75% 8RM

Mobility: 6 mins
Banded Chest and Bicep stretch

Metcon: 12 mins cap
Option 1:
“Invasion Of The Barbell Snatchers”  (AKA “Isa-Grace”)
30 Snatch 135/95
30 Clean and Jerk 135/95

Option 2:
“Grace”
30 Clean and Jerk 135/95

Option 3:
“Isabell”
30 Snatch 135/95

Scaled weight 95/65. Choose one of the options, based on your skill and ability level.

Elite Competition Class

Active Recovery Day.

Performance Power Training

Thursday, October 24th, ME UPPER:

Jet Fuel:
3 min Fighter Warmup
-then
5 mins
Handstand/HSPU/Deficit HSPU Practice

Major Lift: Red: Shoulder Press
Wht/Blu: Shoulder Press
Max 10
-then
3×10 @90% of 10rm

GainCity:
-Double Tabata (8mins) Alternating, Using a 15lb plate
Russian Twist
Seated Bus Drivers (With scapula engaged, hold the plate straight out in front with hands on either side of the plate, rotate the plate 90 degrees clockwise and 90 degrees counter-clockwise. Repeat).
-4×12 Tbar rows
-4×12 DB Preacher Curl
-4×12 Skull Crusher

Afterburner:
5 minutes to complete:
3 Rounds:
15 Bench Press @BW
15 Chest 2 Bar Pullups
**If finished before the time cap, remaining time is rest

-then immediately

3 minutes to complete:
2 Rounds:
10 Bench Press @BW
10 Chest 2 Bar Pullups
**If finished before the time cap, remaining time is rest

-then immediately

2 minutes to complete:
1 Round
10 Bench Press @BW
10 Chest 2 bar pullups

*Aggressive scaling may be necessary in order for people to be able to finish in the allotted time. We want people to finish so make sure proper scaling is done. That being said, try and have people use scaling options as close to last week as possible.
*Pullups may be kipped