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Freedom WOD Classes

Warm Up: 8 mins
2 Rounds
50′ Bear Crawls
20 Banded Pull Aparts
10 DB External Rotation
10 Banded Good Mornings
10 RDL

Mobility:
2 min /side T spine Lax Ball
2 min/side Barbell Hamstring Smash

Strength: 5 mins
5 Min EMOM
3-5 Walk Walks on the min

Just like in the open the standard is to walk your hands up t0 roughly 10 inches from the wall. Scaled athletes are to take at least two steps up the wall and two steps with your hands moving towards the wall. If needed athletes can also do “box walks” Knees or toes on the box start in a plank position walking your chest to the box moving into a pike position and back to plank for a rep.

Metcon: 14 Mins
6 Min AMRAP
5 Shoulder-2-Overhead 115/75
10 Deadlift 115/75
5 Ring Dips

2 Min Rest

6 Min AMRAP
5 Shoulder-2-Overhead 115/75
10 Deadlift 115/75
5 Ring Dips

Olympic Weightlifting Class

Warm Up:
10 Air Squats
10 / Side Front & Lateral Kicks
10 Air Squats
10 Muscle Cleans
10 Front Squats
2:00 Frog or Butterfly Stretch

Strength: 20 Mins
10 Min EMOM:
3 Power Cleans (not touch n’ go)
Build to 80%

Then:
Every 2:00 x 5 Rounds
5 High Hang Squat Clean

Auxiliary Strength: 12 Mins
3 x Superset
5 Front Squat 75-80%
5 Box Jumps (as high as possible)