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Freedom WOD Classes

Warm Up: 5 Mins

2 Rounds or 5 Mins
10 DL – Unloaded Barbell
10 Power Cleans
10 Hand Release Push Ups
30 Second Inchworm
30 Second Cat Cow

S&C EMOM: 12 Mins

8 Min EMOM
Odd: 10-15 DL (225/155 or scale accordingly)
Even: 10-15 C2B Pull Ups or Jumping C2B

Mobility: 8 Mins

90 Sec / Side LAX Roll Traps
90 Sec / Side LAX Roll Lats

Metcon: 14 Min

3 Rounds For Time: 14 Min Cap
200 M Run
8 Power Cleans (135/95)
200 M Run
12 Ring Dips

Elite Competition Class – 1/13/18

1. Running
3 Rounds:
100 Meter Run
200 Meter Run
400 Meter Run
1:1 Work/Rest After Each Run

2. Power Clean and Jerk
On the Minute x 5:
3 Power Cleans (Climbing Weights: 60-65-70-75-80)
Rest 1:00
On the Minute x 5:
3 Push Jerks From Ground (Climbing Weights: 60-65-70-75-80)
Rest 1:00
On the Minute x 5:
1 Heavy Power Clean and Jerk (Athletes Choice on Weight)

3. Conditioning
As fast as possible, accumulate 75 Dumbbell Power Snatches within the interval scheme below:
In a 2:00 Window:
2 Rope Climbs (15′)
15/12 Calorie Assault Bike
AMRAP Dumbbell Power Snatches in Time Remaining (80/55)
Rest 1:00 between rounds