Freedom WOD Classes

Warm Up:
500 M Row
400 M Run

Movement of the Week:
Accumulate 3 mins Per Leg Every Day
Quad Smash

Strength:
“A4 Week”
10 Min EMOM
3 Sumo Deadlift 75% of 1RM

Metcon:
In Team Of 3
20 Min AMRAP Ladder

2 Cal Row
2 Back Squats 135/95
2 V-Ups

4 Cal Row
4 Back Squats 135/95
4 V-Ups

6 Cal Row
6 Back Squats 135/95
6 V-Ups

8 Cal Row
8 Back Squats 135/95
8 V-Ups

10 Cal Row
10 Back Squats 135/95
10 V-Ups

12 Cal Row
12 Back Squats 135/95
12 V-Ups

14 Cal Row
14 Back Squats 135/95
14 V-Ups

Athlete A will start at the Rowing station.  Athlete B will start at the Back Squats station.  Athlete C will begin at the V-Ups.  3,2,1 go…each athlete must complete 1 reps of that particular movement.  Once they have all completed 2 reps they each rotate one station where they begin to perform 2 reps of that movement.  After they’ve done 2 reps they rotate one more time and perform 2 reps at the 3rd station.  At this point they are back where they began.  This is the start of round 4 reps.  They will repeat the process until Time runs out.

Elite Competition Class

1.  Conditioning
AMRAP 18:
4 Bar Muscle-ups
8 Power Snatches (115/80#)
16 Box Jumps (24″/20″)

2.  Recovery/Strength
Crossover Symmetry Iron Scap Protocol