LETS GO! Danny Straub

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