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Freedom WOD Classes
Warm Up:
250 M Row
Then
2 Rounds
5 KB Deadlift
10 Mountain Climbers
5 Hollow Body Kipping Swings
Movement of the Week:
90 Seconds Per Leg
Calf Smash
Strength:
5 Min EMOM
Burpees
10 Beginners/Intermediate
15 Intermediate/Advanced
5 Min EMOM
Pull Ups
9 Beginners/Intermediate
13 Intermediate/Advanced
Metcon:
35 Rounds 18 Min Cap
1 Dead Lift 225/155
2 V- Ups
3 Hand Release Push Ups
Elite Competition Class
1. Conditioning
AMRAP 3:
21 Deadlifts (155/105#)
21 Over-the-Erg Burpees
Max Cal Row in time remaining
Rest 3:00
AMRAP 3:
18 Deadlifts (185/135#)
18 Over-the-Erg Burpees
Max Cal Row in time remaining
Rest 3:00
AMRAP 3:
15 Deadlifts (225/155#)
15 Over-the-Erg Burpees
Max Cal Row in time remaining
Rest 3:00
AMRAP 3:
12 Deadlifts (275/185#)
12 Over-the-Erg Burpees
Max Cal Row in time remaining
2. Stamina Conditioning
EMOMx12:
Odd: 50 Double-unders
Even: 12 Kipping HSPU