Freedom WOD Classes

Warm Up:
400 M Run
Then:
2 rounds
5 Inch warm NO PUSH UP
10 Single Leg Squat Jumps
10 Hang Power Cleans unloaded bar

Strength: 10 min
5 Min EMOM
8-10 HSPU with the remaining time in the min Max Double Unders (or DU attempts) Everyone is doing/attempting double unders.

Metcon:
50-40-30-20-10
Unbroken Double Unders 2:1 Singles
10-8-6-4-2
Hang Power Cleans 115/75

This is performed by starting with 50 DU then 10 Hang Power Cleans then 40 DU/Hang Power Cleans and so on…..

Elite Competition Class

1)Running
On the 0:00 – 800 Meter Run
On the 4:00 – 400 Meter Run
On the 6:00 – 200 Meter Run
On the 8:00 – 800 Meter Run
On the 12:00 – 400 Meter Run
On the 14:00 – 200 Meter Run
On the 16:00 – 800 Meter Run
On the 20:00 – 400 Meter Run
On the 22:00 – 200 Meter Run

2)Gymnastics
For Time:
12 Parallette Handstand Push-ups
7 Legless Rope Climbs
9 Parallette Handstand Push-ups
5 Legless Rope Climbs
6 Parallette Handstand Push-ups
3 Legless Rope Climbs

3)Conditioning
AMRAP 30:
500 Meter Row
21/15 Calorie Bike
3 Rounds of Chest to Bar “Cindy”
1 Round of Chest to Bar “Cindy”:
5 Chest to Bar Pull-ups
10 Push-ups
15 Air Squats