Freedom WOD Classes
D.R.O.M.s
Strength:
Strict Press using 90% of your 1RM + 10lbs to calculate load
65% X 5
75% X 5
85% X 5+
Skills:
Take 15 mins to work bar path for both Clean and Snatch
Working Lat activation, Pulling pockets and The Catapult
Metcon:
4 Rounds 15 min CAP!
10 Hang Power Cleans 75/55
20 Push ups
10 Hang Power Snatch 75/55
40 Sit ups
Elite Competition Class
1. Clean and Jerk
A. EMOMx10: 1 Rep, climbing
2. Strength
5×3 Front Squats
3. Conditioning
“Nate”
AMRAP 20:
2 Muscle ups
4 HSPU
8 KBS, 70/53
4. Gymnastics Conditioning
EMOMx16:
Odd: 18/14 cal Assault Bike
Even: 25′ HS Walk
5. Accessory Work
CrossOver Symmetry Iron Scap protocol