Freedom WOD Classes
D.R.O.M.s
Strength:
Bench Press using 90% of your 1RM + 10lbs to calculate load
70% X 3
80% X 3
90% X 3+
Metcon:
75 Sit Ups
Then:
4 Rounds
400 meter Run
20 Back Rack Lunges 65/45 (10 reach leg)
Then:
75 Sit Ups
Elite Competition Class
1. Conditioning
5 Rounds for time of:
5 Unbroken Strict Press – as heavy as possible
20/15 cal Row
25 Abmat Sit ups
Rest 1 min between rounds
2. Strength
A. Heavy 2-rep Front Squat
B. 3×10 Back Squats, across
C. 3×2 Pausing Clean Pulls – with a clean grip, pull the bar just below your knees and pause for 3 full seconds before standing to full extension. Drop from the top, these are not TnG reps.
3. Rowing
5x300m, 1 minute rest