Freedom WOD Classes

D.R.O.M.s

Strength:
3×3 Snatch Pulls at 95% of 1RM Snatch
2×2 Snatch Pulls at 110% of 1RM Snatch
1×1 Snatch Pulls at 125% of 1RM Snatch

Metcon:
200 m Run
30 Burpee broad jumps (4 ft Jump)
30 KB swings 53/35
200 m Run
20 Burpee broad jumps (4 ft Jump)
20 KB swings 53/35
200 m Run
10 Burpee broad jumps (4 ft Jump)
10 KB swings 53/35

Elite Competition Class

1. Strength
1×3 Push Press

2. Strength
1×2 Push Jerk

3. Strength
1×1 Split Jerk

4. Strength
2×10 Back Squat

5. Gymnastics Skills
6 sets of 60% of best unbroken set of Muscle ups, rest as needed between sets

6. Rowing Conditioning
A. 3 attempts to establish highest “Calorie/Hour” pace. This can be as long or short of an effort as you’d like. Rest as needed between efforts.
B. 6x:15 on, 1:45 off – goal is to maintain 90%+ of best “A” score.
C. 4x:30 on, 1:40 off – goal is to maintain 85%+ of best “A” score.
C. 2x:45 on, 1:15 off – goal is to maintain 80%+ of best “A” score.