Freedom WOD Classes
Warm Up: 5 Mins
5 Rounds or 5 Mins
5 PVC Snatch Grip DL
5 Hang Power Snatch
5 Squat Snatch
5 Jumping Pull Ups
S&C EMOM: 13 Mins
5 Min set up – warm up to 70% or work technique
8 Min EMOM
Odd: 4-6 Tn’G Snatch (~70%)
Even: 1-5 Ring MU or 5 Negative Ring Rows
Mobility: 6 Mins
3 Min / Side Lax Roll Quad
2 Min / Side Roll Scap Border w/ Lax ball
Metcon: 10 Min
10 Min AMRAP:
3 Hang Snatch (135/95)
7 Lateral Burpee Bar Overs
Elite Competition Class – 1/9/18
1. Weighted Strict Handstand Push-ups
5 Rounds, Not for Score:
1:30 Light Row
12 Strict Handstand Push-ups (20/14 Weight Vest)
*Increasing by 2 repetitions from last week
2. Conditioning
5 Rounds of:
AMRAP 4:
30/20 Calorie Row
20/14 Calorie Assault Bike
AMRAP 10 Meter Shuttles Sprints
rest 4 minutes between rounds
3. Midline Conditioning
4 Sets, Not for Time:
20 Weighted AbMat Sit-Ups
8 Glute Ham Raises
