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Freedom WOD Classes

D.R.O.M.s

Strength:
Deadlift 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:
21-18-15-12-9-6-3 reps of:
KB Swings 35/25
KB Burpees jump overs

Elite Competition Class

1. Clean and Jerk
EMOMx10: 3 Reps

2. Back Squat
Work up to a heavy double

3. Gymnastics Skills
50 Strict HSPU for time

4. Conditioning
“Hulk Hogan”
Every 2 minutes for 20 mins:
3 Muscle ups
5 Power Cleans, 185/135
7 Burpees
Record score is the time of your slowest round.