Freedom WOD Classes
Warm Up:
D.R.O.M.S
Mobility:
Leg/Hips
Strength:
Week Four: De-load
10 Min EMOM
3 Back Squat 65 +5lbs % 1RM
Metcon:
Teams of 3:
One person working at a time
100 Cal Row
100 Back Rack Lunges 95/65
75 Cal Row
75 Back Rack Lunges 95/65
50 Cal Row
50 Back Rack Lunges 95/65
25 Cal Row
25 Back Rack Lunges 95/65
Elite Competition Class
1. Conditioning
For time:
18-15-12 of:
Calorie Row
Power Snatch, 95/65
Directly into…
18-15-12 of:
TTB
OHS, 95/65
2. Gymnastics Conditioning
Reverse Tabata HSPU
8 x:10 on, :20 off
Complete as many kipping HSPU as possible in 10 seconds, rest 20 seconds, and repeat for 8 sets. Your score is the total number of reps completed. The goal is to increase you cycle time and stamina.