Freedom WOD Classes
Warm Up: 6 Mins
6:00 Circuit:
15 Glute Bridges
10 / Side X-Band Walks
10 / Side Fire Hydrants
5 Power Cleans
5 Front Squats
Mobility: 6 Mins
1:30 / Side
-Lax roll Traps
-Lax roll T-Spine
Strength/Technique: 18 mins
18:00 to Complete all of the following:
2 Rounds: 3 Hang Squat Cleans + 1 Squat Clean
*Use these sets to build in weight and warm up
3 Rounds: 3 Squat Cleans 70-75% *not touch and go*
Back Squats: 2×8 @ 65-70%
Home WOD: 10 Mins
4 Min AMRAP
4 Power Cleans (185/135 or ~70%) or 4/Side DB/KB Cleans
8 Box Jumps or Tuck Jumps
2 Min Rest
6 Power Cleans (135/95)or 6/Side DB/KB Cleans
12 Box Jumps (24/20) or Tuck Jumps
Metcon: 10 Mins
4 Min AMRAP
4 Power Cleans (185/135 or ~70%)
8 Box Jumps (24/20)
2 Min Rest
4 Min AMRAP
6 Power Cleans (135/95)
12 Box Jumps (24/20)