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Freedom WOD Classes
Warm Up:
Med Ball Warm Up
Movement of the Week:
Accumulate 3 mins Per Leg Every Day
Couch Stretch
Strength:
“C3 Week”
Snatch
1 x 5 @ 75% + 5lbs
2 x 3 @ 85% + 5lbs
3 x 1 @ 95% + 5lbs
Metcon:
Happy 21st Birthday Sarah Hosler
In Teams of Two
21 Min AMRAP
100 Double Unders
80 Wall Balls 20/14
60 Single Leg KB Floor Sweepers 35/25
40 Snatch 105/75
20 Back Squats 105/75
10 Wall Walks
Elite Competition Class
1. Conditioning
4 RFT:
5 Ring MU
10 Power Cleans (155/105#)
25 Wallballs (20/14#)
2. Skill Conditioning
Choose one of the following:
Ninjas: 5×75 Unbroken Double-unders, :15 rest between sets
Advanced: 6×50 Unbroken Double-unders, :30 rest between sets
Intermediate: 7×35 Unbroken Double-unders, :45 rest between sets
Beginner: 8×20 Unbroken Double-unders, 1 min rest between sets