Freedom WOD Classes

D.R.O.M.s

Strength:
Deadlift using 90% of your 1RM + 10lbs to calculate load
65% X 5
75% X 5
85% X 5+

Metcon:
400m Run
21 Push Press 115/80
400m Run
18 Push Press 115/80
400m Run
15 Push Press 115/80

Elite Competition Class

1. Clean and Jerk
EMOMx10: 1 rep across at 85%

2. Strength
Work up to a heavy complex of: 1 Push Press + 1 Push Jerk + 1 Split Jerk

3. Gymnastics Conditioning
EMOMx10: 3-4 unbroken Muscle ups

4. Conditioning
“Bad Attitude”
With a 15 minute running clock:
Every 3 minutes complete:
200m Row + AMRAP Squat Clean to Overhead at 155/105 in remaining time.
Your score is the total number of cleans you complete in each of the five 3-minute rounds.