Freedom WOD Classes

D.R.O.M.s

Strength:
Back Squats using 90% of your 1RM + 20lbs to calculate load
75% X 5
85% X 3
95% X 1+

Metcon:
10 Min AMRAP Ladder
2 Wall Ball 20/14
5 Double Unders (2:1)
4 Wall Ball
10 Double Unders
6 Wall Ball
15 Double Unders
……

Elite Competition Class

1. Conditioning
“Elizabeth”
21-15-9 of:
Squat Cleans, 135/95
Ring Dips

2. Snatch
EMOMx12:
Mins 1-3: 1 rep at 75%
Mins 4-6: 1 rep at 80%
Mins 7-9: 1 rep at 85%
Mins 10-12: 1 rep at 80%

3. Gymnastics
EMOMx5: Muscle ups Practice – The idea here is to move better. More reps are not better…better reps are better. Try to keep your legs straight throughout the entire movement and catch higher in the dip.