March 2015 Athlete of the Month

Freedom WOD Classes D.R.O.M.s Bench Press 6 x 6 Metcon: 4 Min M.E at Each Station Row for Meters Burpees Air Squats *1 Minute Rest Between Stations* Elite Competition Class Mobility or “Open 15.1″ AMRAP 9: 15 TTB 10 Deads, 115/75 5 Snatches, 115/75 “Open 15.1A” 6 mins to establish 1RM Clean and Jerk

Freedom WOD Classes D.R.O.M.s Hip Mobility Calf Mobility Metcon: 8 Min AMRAP Ladder 2 Toe 2 Bars 2 Wall Balls (20/14) 4 T2B 4 Wall Balls 6 T2B 6 Wall Balls …… Elite Competition Class Rest Day

Freedom WOD Classes D.R.O.M.s Mobility Metcon: “Randy” 75 Snatches (75/55) Elite Competition Class 1. Snatch 7 Min EMOM: Power Snatches, climbing Min 1: 7 reps Min 2: 6 reps Min 3: 5 reps Min 4: 4 reps Min 5: 3 reps Min 6: 2 reps Min 7: 1 rep 2. Clean 7 Min EMOM: Power

Freedom WOD Classes D.R.O.M.s 8 Minutes: Hollow and Arch Holds Metcon: 6 Front Squats (185/115) 12 Muscle Ups or Chest to Bar Pull-ups 9 Front Squats 9 Muscle Ups 12 Front Squats 6 Muscle Ups Elite Competition Class 1. Gymnastics Skills “Death by Muscle up” Every minute, on the minute, complete an ascending ladder of

Freedom WOD Classes D.R.O.M.s Back Squats 6 x 6 Metcon: 10 Burpees Then 3 Rounds 10 HSPU 15 Sit-ups Then 10 Burpees Then 3 Rounds 10 Ring Dips 15 Sit-ups Then 10 Burpees Then 3 Rounds 10 Push-ups 15 Sit-ups Then 10 Burpees Elite Competition Class 1. Conditioning 12 Min AMRAP 50 DU 20 KBS