Freedom WOD Classes

D.R.O.M.s

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

Metcon:
3 Rounds
1 min Max Effort
Chest to Bar pull ups
KB swings 53/35
GHD Sit ups (modify to ab mat sit ups as needed)
KB Snatch 53/35

Elite Competition Class

SESSION 1
1.  Clean
A. 3×3 quick singles at 80%
B. 3×2 quick singles at 85%
C. 3×1 at 90%
D. Work up to a heavy single.

2. Conditioning
“JT meets Isabelle”
21-15-9 of:
HSPU
Ring Dips
Push ups
10 Snatches at 135/95 after each round

SESSION 2
1. Conditioning
21-15-9-15-21:
Wall Ball, 30/20
Box Jump, 30/24
200m Run after every round