Freedom WOD Classes

Warm Up:
Hot Potato with Med ball

Movement of the Week:
3 x 10
Scap Pull Ups

Strength:
Clean
2×5 at 75% no pause

Front Squat
3×5 at 75% no pause

Metcon:
St. Patrick’s Day Partner WOD
Note: If You Are Not Wearing GREEN Your Reps Go From 17 TO 22!
17 Min AMRAP
17 Burpee (no green 22 reps)
17 Pull Ups (no green 22 reps)
17 Snatches 95/55 (no green 22 reps)

Every 3rd round completed both partners run 200 M together, then back to work on the AMRAP. A round consist of 17 burpees, 17 pull ups, 17 snatches.

This is a you go I go partner wod. example Kyle does 1 burpee Kody does 1 burpee untill 17 reps has been achieved by alternating each rep, then the Pull ups, then Snatches. Once 3 rounds has been performed both members run 200 m together.

Elite Competition Class

Test Drive/Game plan 17.4

2. Power Clean
60%/2
65%/2
(70%/2)2

3. Back Squat
(75%/2)3

4. Gymnastics Conditioning
4×6 Strict Deficit HSPU
3×12 Kipping Deficit HSPU
Rest 1:00 between all sets

5. Midline
3-4 Rounds of:
:15 L-Sit Hold
:30 Supine GHD hold (face up, torso parallel to the ground)
:60 Prone GHD hold (face down, torso parallel to the ground)

“The 17th”
17 min AMRAP:
* 17 leprechaun burpees Box Jumps
* 17 front squats (115/75)
* 17 Snatch (115/75)
Partners divvy up the reps! We recommend alternating on the burpees and splitting the squats and deadlifts in half.