August 17, 2015 by thao

8/17/15

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Freedom WOD Classes

D.R.O.M.s

Strength:
Back Squats using 90% of your 1RM + 20lbs to calculate load
70% X 3
80% X 3
90% X 3+

Metcon:
“Fran”
21-15-9
Thrusters 95/65
Pull Ups

Elite Competition Class

Welcome Back 3:00 Comp Class!

1. Conditioning
“2015 Games Couplet”
15-10-6 reps for time of:
Thrusters (165/115)
Bar muscle-ups

2. Snatch
A. Quickly work up to a heavy single Snatch Balance
B. Quickly work up to a heavy single Squat Snatch
*A note about what “heavy” means… This is on the “FAQ” page, but here it is again. Heavy is not a max. You should not fail a rep on the way up to achieving a “heavy” lift. “Heavy” means you lift as heavy as you can – while still maintaining excellent technique and speed. We lift heavy often on this program. Save the max efforts for max effort days.

3. Gymnastics Pulling
21-18-15-12-9-6-3 unbroken TTB for time – if you are unable to complete a set unbroken, you must rest and repeat that set again.

 



							

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