
Freedom WOD Classes
Warm Up:
Hollow/Arch holds
Movement of the Week:
Lax Ball 2 min per side
Scapula/Thoracic Drill
Strength:
Thats right no Burpees today
5 Min EMOM
Pull Ups
10 Beginners/Intermediate
15 Intermediate/Advanced
Metcon:
Tabata 45/15, 4 mins/4 rounds at one station before moving to the next
Sit Ups
Row For Cal
Russian MB Twist 20/14
Muscle Ups/Bar Muscle ups/Jumping Bar Muscle Ups/ Pull Ups
Elite Competition Class
1. Row Conditioning
3 sets of: 5x200m, :20 rest
Rest 1:00 between sets
2. Gymnastics Conditioning
5×15 Kipping HSPU
Rest 1:00 between sets
3. Barbell Conditioning
EMOMx8:
Odd: 4 Snatches (155/105#)
Even: 7 Overhead Squats (155/105#)
4. Conditioning
5RFT:
10 Power Cleans (135/95#)
10 Bar-Facing Burpees