Freedom WOD Classes

D.R.O.M.s

Strength:
Back Squats using 90% of your 1RM + 20lbs to calculate load
65% X 5
75% X 5
85% X 5+

Metcon:
800 m Row
70 Double unders or 210 Single jumps
60 Walking lunges
500 m Run
40 Box jumps
30 Pull ups
200 m KB Farmer walk 53/35 (can sub 45/25lbs plate for kb, DO NOT drop outside)
10 Burpees

Elite Competition Class

1. Snatch
A. 15 Snatches for time at 75%
B. 10 Snatches for time at 80%
C. 5 Snatches for time at 85%
Rest as needed between sections.

2. Strength
A. 1×15 Overhead Squats for max load
B. 1×10 Front Squats for max load
C. 1×5 Back Squats for max load
Rest as needed between sections.

3. Gymnastics Conditioning
A. 50 C2B Pull ups in as few sets as possible.
B. 30 Strict Pull ups in as few sets as possible.
C. 15 Muscle ups in as few sets as possible.
Rest as needed between sections.

4. Barbell Conditioning*
21-15-9 For time:
Power Clean, 135/95
Front Rack Lunges, 135/95
Push Jerks, 135/95