Freedom WOD Classes
Warm Up:
D.R.O.M.S
Strength:
Week Three: Functional Over Reaching
Sq Cleans 85-90% +5lbs of 1RM
5 x 1
Metcon:
3 min AMRAP
400 m run
10 Power Cleans 135/95
20 Pull ups
30 KB swings 53/35
rest 2 min
5 min AMRAP
400 m run
10 Power Cleans 135/95
20 Pull ups
30 KB swings 53/35
rest 2 min
7 min AMRAP
400 m run
10 Power Cleans 135/95
20 Pull ups
30 KB swings 53/35
Elite Competition Class
1. Clean and Jerk
EMOMx10: 1 Jerk
across, climbing, waves or hit a 1RM
2. Squat
3×3 Front Squats, across
3. Gymnastics Pulling
50 Strict C2B Pull ups for time.
This is part of a progression for building your bodyweight pulling capacity. Every Saturday for for the next 4-6 weeks you will do an part of a progression that will improve your Muscle ups (ring and bar) and C2B Pull ups.
4. Conditioning
“Hot Death”
1000m Run
then, 3RFT
10 Clean and Jerks, 135/95
10 C2B
10 Burpees
then, 1000m Row