Freedom WOD Classes
Movement of the Month:
Accumulate 7 mins Every Monday, Wednesday, and Friday
Passes / Active / Dynamic Hanging
I want to see pictures on social media outlets of you all hanging somewhere other than the gym. Have fun with it!
Warm Up:
PVC Pipe “Fran”
Strength:
“C Week”
Jerk
1 x 5 @ 75%
2 x 3 @ 85%
3 x 1 @ 95%
Metcon:
10 Min AMRAP
3 Jerk 135/95
100 M Run
6 Jerk
100 M Run
9 Jerk
100 M Run
12 Jerk
100 M Run
15 Jerk
100 M Run
…….
Elite Competition Class
1. Snatch Complex
Work up to a heavy Complex of 1 Hang Snatch Pull + 1 Hang Squat Snatch
2. Gymnastics Conditioning
7 Rounds of:
1 Strict Muscle up + 1 Dip + 3 Kipping Muscle ups, rest as needed between sets
3. Conditioning
“Fortitude”
EMOMx30
Odd: 15 Cal Row
Even: 15 Burpees