Freedom WOD Classes

Warm Up 10 Mins
90 sec /side Lax Roll Lats
Then
2 Rounds
10 Banded Pull Aparts
E-W-E Single Leg Broad Jump
5 Clean Hang High Pulls
5 Power Cleans
5 Front Squats

Strength:
8 Mins
3 Position Clean (Full Sq Snatch, Low Hang Sq Snatch, High Hang Sq Snatch)
3×3 at 65, 70 & 70% 60 sec rest between set

10 Mins
Tempo Front Squat
3-0-1-0 3×5 at 65% 60 sec rest between sets
3 sec down, 0 at the bottom, 1 sec Up, 0 at the bottom

Metcon: 16 Mins
For time:
8 Med Ball Cleans 20/14
4 shuttle runs (down and back E-W is 1)
16 Med Ball Cleans 20/14
8 shuttle runs (down and back E-W is 1)
24 Med Ball Cleans 20/14
12 shuttle runs (down and back E-W is 1)
24 Wall Balls 20/14
12 shuttle runs (down and back E-W is 1)
16 Wall Balls 20/14
8 shuttle runs (down and back E-W is 1)
8 Wall Balls 20/14
4 shuttle runs (down and back E-W is 1)

Functional Bodybuilding Class

Super Hero Shoulders

4×25
Alternating Seated DB Shoulder Press

Giant Set
2×20
Partial Cable/Banded Rear Delt Fly  (top/end rom)
Cable/Band Rear Delt Fly (full rom)
Partial Cable/Banded Rear Delt Fly  (bottom/beginning rom)
Bent Over DB Rear Fly

Giant Set
2×20
Cable High Rope Rotations (fly face pulls)
Cable Rope Front Raises w/Separation
DB Around The World (anterior focus/ I’s to T’s)
DB Around The World (lateral focus/ T’s to I’s)

Giant Set
2×20
DB Partial Side Laterals (top / light weight 10lbs)
DB Side Laterals (full rom / moderate weight 20lbs)
DB Partial Side Laterals (bottoms / heavy weight 40lbs)
DB Lateral Static Hold (60 secs / super light weight 5lbs)