Freedom WOD Class D.R.O.M.s Retest M.E Plank Holds Back Squat 5 x 5 Overhead Squat 2 x 5 Happ(ish) Halloween and Blake’s 32nd Bday WOD: 14 Min AMRAP Buy in: 32 Burpees 10 Thrusters (95/65) 31 Lateral Bar Jumps Elite Competition Class Front Squat 10 x 3 Metcon: 10-8-6-4-2
Learn MoreFreedom WOD Class D.R.O.M.s Cleans 3 x 5 Snatch 3 x 5 Metcon: 10-8-6-4-2 Ground to Overhead (135/95) 3-6-9-12-15 Pull-ups 3-6-9-12-15 Box Jump (24/20) Elite Competition Class Rest Day
Learn MoreFreedom WOD Class D.R.O.M.s Bench Press 5 x 5 Metcon: 13 Min AMRAP 1 Time Buy in: 800 M Run 13 KB Swings (53/35) 3 Bench Press @ 70% 1 RM 30 DU Elite Competition Class A. Snatch Grip Push Press from behind neck – quickly work up to a heavy single
Learn MoreFreedom WOD Class D.R.O.M.s Strict Press 3 x 5 Push Press 3 x 5 Metcon: 15 Min AMRAP 3 Muscle-ups or 6 Pull-ups 5 Power Snatch (135/95) 7 HSPU Elite Competiton Class 5 Slow Rounds of: 3 Strict HSPU 6 Strict TTB 12 Air Squats 18 Cal Row Focus on perfect
Learn MoreFreedom WOD Class D.R.O.M.s Back Squat 3 x 5 Front Squat 3 x 5 Metcon: 30 Calorie Row 30 Bar Facing Burpees 30 Hang Cleans (135/95) Elite Competition Class Front Squats 6 x 6 3 Rounds for time: 3,000 M Row 30 Burpee Pull-ups
Learn MoreFreedom WOD Class D.R.O.M.s Back Squat 5 x 5 Overhead Squat 2 x 5 Metcon: 80-60-40-20-10 Double Unders 15-12-9-6-3 Strict Press (115/75) Elite Competition Class Clean Deadlift pausing at the knees + Hang Squat Clean + Squat Clean – work to a heavy single Push Jerk from behind the neck
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