Freedom WOD Class

D.R.O.M.s

 

Front Squat

6 x 6

 

Metcon:

Tabata

Row

Push-ups

V-ups

Lunge

*Rest 1 Min between movements*

 

 

Elite Competition Class

Squats

10 x 3

 

Beast Builder V1

7 Min EMOM

Min 1: 7 Unbroken Hang Squat Cleans + 1 Jerk (185/135)

Min 2: 6 Unbroken Hang Squat Cleans + 2 Jerk (185/135)

Min 3: 5 Unbroken Hang Squat Cleans + 3 Jerk (185/135)

Min 4: 4 Unbroken Hang Squat Cleans + 4 Jerk (185/135)

Min 5: 3 Unbroken Hang Squat Cleans + 5 Jerk (185/135)

Min 6: 2 Unbroken Hang Squat Cleans + 6 Jerk (185/135)

Min 7: 1 Unbroken Hang Squat Cleans + 7 Jerk (185/135)

 

Metcon:

“Halloween”

20 Min AMRAP of:

31 Box Jumps (30/240

31 CTB

31 KBS (70/53)

31 TTB

31 Push Press (95/65)

31 Hip Extensions (25#)

31 Wall Balls (20/14)

31 Burpees

31 Cal Row