Freedom WOD Classes

D.R.O.M.s

Strength:
De-load Week
Back squats using 90% of your 1RM to calculate load
40% X 5
50% X 5
60% X 5

Metcon:
4 Rounds
3 min AMRAP
3 Power Cleans 95/65
6 Front Squats
9 Thrusters
Rest 1 minute:

Elite Competition Class

1. Clean and Jerk
EMOMx15: 1 Squat Clean and Jerk, climb 5-10# every minute. Every 5th minute back off the weight and climb again.

2. Back Squat
3×6 reps

3. Conditioning
Reverse “Hulk Hogan”
Every 2 minutes for 10 rounds (20 mins total)
7 Burpees
5 PC (185/135)
3 Muscle ups