Freedom WOD Classes
Warm Up:
3 Rounds of
Cindy
5 Pull Ups
10 Push Ups
15 Air Squats
No Strength Today Due To the Length of The Metcon.
Metcon:
9-11 Throwdown
2001m Run (1.25 miles)
11 Box Jumps 36/24
11 Thursters 125/85
11 Burpee Chest to Bar Pull Ups
11 Power Cleans 170/120
11 Handstand Push Ups
11 Kettlebell Swings 70/53
11 V-ups
11 Deadlifts 170/120
11 Push Jerks 110/75
2001 M Run (1.25 miles)
The 125 pound thrusters represents the number of deaths that occurred at the Pentagon. The 175 pound power clean symbolizes the AA Flight 175 that hit the South Tower. The 170 pound deadlift is symbolic of Flight 77 and Flight 93 combined. And the 110 pound push jerk represents the number of floors in each tower of the World Trade Center.
Elite Competition Class
1. Clean and Jerk
5×3 Clean and Jerk at 75% – no TnG
2. Back Squat
3RM Overhead Squat
3. Front Squat
5×5 Front Squat at 75% across
4. Strength Conditioning
5 rounds NOT for time of:*
Max Push Press, Bodyweight
Max TTB
No rest between movements, 3 minute rest between rounds
