Freedom WOD Classes
D.R.O.M.s
Strength:
De-Load Week
Strict Press using 90% of your 1RM + 5lbs to calculate load
40% X 5
50% X 5
60% X 5
Metcon:
15 Min AMRAP
2 Muscle Ups (4 Chest to Bar Pull Ups or Pull Ups)
4 Hand Stand Push Ups
8 KB Swings 70/53
Elite Competition Class
1. Strength
3×3 OHS
2. Snatch Skills
A. 3×2 Snatch Pull from High Hang – pockets
B. 2×2 Snatch Pull from Hang – mid thigh
C. 1×2 Snatch Pull from Ground
3. Gymnastics Conditioning
3 sets of 60% of best unbroken set of Muscle ups
4. Conditioning
1K Row
30 Overhead Squats, 135/95
30 C2B
500m Row
15 OHS
15 C2B