Freedom WOD Classes
Warm Up:
D.R.O.M.S
Mobility:
Chest/Shoulders
Strength: 15-20 mins
Test Week: One Rep Max
Strict Press
Metcon:
21-15-9
KB Swings 53/35
Pull Ups
Hand Stand Push Ups
Elite Competition Class
1. Weightlifting + Gymnastics Conditoning
OTM x 6 – 1 Squat Snatch (90%)
Rest 4:00
OTM x 6 – 1 Squat Clean and Jerk (90%)
Rest 4:00
30 MU for time
2. Conditioning
Alternating Tabata (8 Rds of :20s/:10s):
Front Squats (115/80)
TTB
20 seconds of Front Squats, followed by a 10 second break
Followed by 20 seconds of TTB, with another 10 second break.
Repeat this process for a total of 8 sets.