Freedom WOD Classes
Warm Up: 10 mins
3 Rounds
10 Banded 90/90 or Cuban Rotations
10 Banded Pull Aparts
10 DB External Rotation
Strength: 15 mins
Tempo Strict Hand Stand Push Ups (kip up only as a last resort)
3×5 Tempo HSPU: 3-2-1-0
3 sec down, 1 at the bottom, 0 sec Up, 0 at the bottom
Work with pad/plate under head or off a box if needed. Kick ups on wall with 3 sec negative then re-kick back up is also an option.
Metcon: 15 mins cap
21 Floor Press 185/125 Scaled 135/95
15 Deadlifts 185/125 Scaled 135/95
200 m Single Arm KB Farmer Carry (switch hands at 100 m turn around) 53/35
15 Floor Press
15 Deadlifts
150 m Single Arm KB Farmer Carry (switch hands at 75 m turn around)
9 Floor Press
15 Deadlifts
100 m Single Arm KB Farmer Carry (switch hands at 50 m turn around)
