Freedom WOD Classes
D.R.O.M.s
Strength:
Back Squats using 90% of your 1RM to calculate load NOT 100%
65% X 5
75% X 5
85% X 5+
When you see 5+, 3+, or 1+, that means you do the max reps you can manage with that weight, with the goal of setting a rep record in each workout.
Metcon:
7 Rounds
10 Power Snatches 95/65
20 Unbroken Double unders
Elite Competition Class
Conditioning
“Grace”
30 Clean and Jerks, 135/95
2. Strength
5 Complexes of:
5 Push Presses
5 Front Squat
5 Thrusters
Rest 2-3 minutes between sets. You choose the weight. Same weight for all 3 movements. No dropping the bar till all 15 reps are complete.
3. Strength
work up to a 5 rep heavy Dead Lift