Freedom WOD Classes

Warm Up: 5 Mins

2 Rounds or 5 Mins:
10 Air Squats w/ 2 sec pause
20 DU or Singles
10 Push Ups
10 Lunges

S&C EMOM: 8 Mins

8 Min EMOM
Odd: 40-60 DU or Singles
Even: 6-12 Front Squats (155/105)

Mobility: 6 Mins

Roll Quads 3 Min / Side

Metcon: 14 Min

Teams of 3
14 Min AMRAP
40 Front Rack Lunges (95/65)
30 Lateral Burpee Bar Overs
20 Bench Press (155/105)

*1 Partner must be hanging from a pull up bar or in an active Ring Row position at all times, otherwise partners can not work*

Elite Competition Class – 1/3/18

1. Weighted Strict Handstand Push-ups
5 Rounds, Not for Score:
1:30 Light Row
10 Strict Handstand Push-ups (20/14# Weight Vest)

2. Barbell Cycling
2 Rounds:
AMRAP :30 Seconds – Power Clean (185/135)
AMRAP :30 Seconds – Push Jerk (185/135)
Rest 1:00
AMRAP :45 Seconds – Power Clean (205/145)
AMRAP :45 Seconds – Push Jerk (205/145)
Rest 1:30
AMRAP 1:00 – Power Clean (225/155)
AMRAP 1:00 – Push Jerk (225/155)
Rest 2:00

3. Conditioning
On the 0:00…
400 Meter Trueform Run
27 Toes to bar
21 Thrusters (95/65)

On the 6:00…
400 Meter Trueform Run
21 Toes to Bar
15 Thrusters (135/95)

On the 12:00…
400 Meter Run
15 Toes to Bar
9 Thrusters (185/135)

4. Bike Conditioning
20:00 Effort
Minutes 0-5: Light
Minutes 5-10: Moderate
Minutes 10-15: Light
Minutes 15-20: Hard
Aim to choose an RPM for each window.