Amanda Helling and Renata Kozak

Freedom WOD Classes

Warm Up:
D.R.O.M.S

Strength:
Week Four: De-load
Clean Bar Path/Technique
Clean Speed Drills – 15-20 Minutes
From Blocks / Bumper Plates – High Hang Squat Clean
PVC At Sternum – Hang Squat Clean – %50 or under

Metcon:
Power Clean “Elizabeth”
21-15-9
Power Clean 135/95
Ring Dips

Elite Competition Class

In teams of Three,

Power Cleans 115/75

Bench Press 135/95

Back Squats 155/110

Athlete A will start at the Clean station.  Athlete B will start at the Bench Press station.  Athlete C will begin at the Back Squats station.  3,2,1 go…each athlete must complete 10 reps of that particular movement.  Once they have all completed 10 reps they each rotate one station where they begin to perform 10 reps of that movement.  After they’ve done 10 reps they rotate one more time and perform 10 reps at the 3rd station.  At this point they are back where they began the wod.  This is the start of round 9.  They will repeat the process until they have all gone from 10 down to 1.

No athlete can continue on until they have all completed the set number of reps….stadium style.  In other words…you cannot pass a team mate.  You must wait for them to complete their work before you can rotate as a team.