Freedom WOD Classes
Warm Up:
250 Row
Then
1:00 Max Cal Assault Bike
Movement of the Week:
3 Mins per Leg
Quad Smash
Strength:
5 Min EMOM
Burpees
9 Beginners/Intermediate
14 Intermediate/Advanced
5 Min EMOM
Toe-2-Bar
8 Beginners/Intermediate
12 Intermediate/Advanced
Metcon:
Tabata 20/10
Floor Press 95/55
Cal Row
Single Arm KB Floor Sweeper 35/25
Stay at each station for 4 mins/8 rounds. Then 1 minute to rest/rotate between stations.
Elite Competition Class
1. Conditioning
Teams of 3:
200 Cal Bike
150 Cal Row
100 Box Jump Overs (24/20″)
75 Clean and Jerks (135/95#)
15 Rope Climbs
2. Stamina Conditioning
EMOMx12:
Odd: 20 Wallballs (20/14#)
Even: 10 T2B