Freedom WOD Classes
Warm Up: 6 Mins
500 M Row or 30/24 Cal Bike
Walking Samson Stretch (wall to wall N-S-N)
5 KB Jefferson Curls
10 KB Deadlifts
10 Russian KBS
Conditioning: 10 Mins
9-9-9-16-16-16 Cal Bike Row – Female
12-12-12-20-20-20 Cal Bike Row – Male
:45 Rest Between Efforts
Mobility: 8 Mins
Athlete choice hip / leg stretches
Metcon: 16 Min Cap
Burpee “Helen”
3 Rounds For Time:
400 M Run
21 KB Swings 53/35
12 Burpees
Olympic Weightlifting Class
Warm Up: 8 Mins
1:30 Hip & Ankle Opener
Coach Led Split Jerk
10 Squat Clean & Jerks
Strength: 15 Mins
8 Min EMOM – Build in weight to ~75%
1 Squat Clean + Jerk
Then 7 Mins to establish 4×1 Heavy C&J – Build to 90-95%
Drills: 15 Mins
3×8 Press in Split ~70% of strict press
3×5 Clean High Pulls
3×5 Clean Pulls
