Freedom WOD Classes

Warm Up:
Plate Warm Up

Strength:
“A3 Week”
3 Sets Unbroken Pull Ups At 50% of your Max Effort Pull Ups + 3 Reps
Example my max effort pull ups was 40, then I will perform 3 sets of 23 unbroken pull ups

Metcon:
Tabata 20/10
Ring Push Ups
Rest 1 Min
Single Leg KB Floor Sweepers 53/35
Rest 1 Min
Row For Cals
Rest 1 Min
GHD Plank Press (2.5-35lbs) Chose a weight that is doable

Elite Competition Class

1.  Conditioning
With a running clock…
AMRAP 5:
50 WB Buy-In
12 DL (185/135), 12 Barbell Burpees
… Rest 5:00…
AMRAP 5:
35 WB Buy-In
9 DL (225/155), 9 Barbell Burpees
… Rest 5:00…
AMRAP 5:
20 WB Buy-In
6 DL (275/185), 6 Barbell Burpees

2. Midline
EMOMx12
4 supersets:
25 GHDSU
15 Weighted Hip Extensions
rest 2 mins between sets