Freedom WOD Classes
Warm Up: 10 Mins
4 Round Air Squat Tabata :20/:10
10 / Side Front & Lateral Kicks
Down & Back Samson Stretch
Down – Inchworms
Back – Crab Walk
1:00 PVC ROM
:30 Hollow Rocks
10 Kip Swings
Strength: 12 Mins
8 Min EMOM
1. 10-15 HEAVY Wallballs *try to do about #5 heavier than your normal
2. 10-15 T2B
*if #5 heavier is still to easy for Wallballs then increase reps. Keep :45 cap per movement
Metcon: 14 Min Cap
For Time:
Buy In: 50 Sit Ups
Then 2 Rounds:
25 Front Squats 95/65
15 Lateral Bar Over Burpees
Cash Out: 50 Sit Ups
Post WOD Stretch: 6 Mins
Coach lead hip and leg stretch
Functional Bodybuilding Class
Choose ONE from…
1) 20 Mins on Step Machine
2) 20 Mins on Elliptical
3) 20 Mins on Bike
PSD Dive Team:
Warm Up: 10 Mins
500 M Row
2 Rounds:
5 Spealer Rolls
5 Inchworms
8 Jefferson Curls
8 Deadlifts
15 Air Squats
Strength: 5 mins
4 Rounds = 5mins
20 Sec Reverse Crunch
20 Sec Heel Taps
20 Sec Hollow Rocks
20 Sec Rest
Partner Metcon: 20 Min Cap
As a team complete 150 Burpees for time
2:30 AMRAP
Athlete 1 performs:
10 Wallballs
10 Deadlifts 65
10 Hang Power Cleans 65
Then Athlete 2 performs as many burpees as possible until 2:30.
:30 Rest, then partners switch stations
*Continue until your team completes 150 burpees OR hits the cap.
