Freedom WOD Classes

D.R.O.M.s

Strength:
Strict press 90% of your 1RM to calculate load
70% X 3
80% X 3
90% X 3+

Metcon:
Partner WOD
12 min AMRAP
Max Effort Ring push ups (modify push ups as needed)
Max Effort Box Jumps 24/20
1 partner at each station working at the same time. Switch as needed, Count total reps as a team.

Elite Competition Class

1. Snatch
ARAMP 1 of Max Snatches at 115/80
Rest 1 minute
ARAMP 1 of Max Snatches at 155/105
Rest 1 minute
ARAMP 1 of Max Snatches at 185/135

2. Strength
4×6 Front Squats

3. Conditioning
“Naughty Nancy”
4 RFT:
600m Run
25 OHS, 140/95