Freedom WOD Classes

Warm Up: 8 Mins
:20 Penguin Taps – Video
1:00 DU or DU Attempts
10/direction Quadruped Band Arm Circles – Video
:30 Static Ring or Matador Holds – top position
3 negative dips
15 Band Bicep Curls – step on band
15 Band Bent Over Row – step on band (pause at top)

Mobility: 14 Mins
1:30 / Side LAX Roll Rotator Cuff
1:30 / Side LAX Roll Scap Border
1:30 / Side LAX Roll Chest
4:00 Band Shoulder Stretch

Retest from 9/13
Metcon: 14 Min Cap
“I’ma come at you like a spider monkey, Chip(er)”
For Time:
100 DU
80 Push Ups
60 Sit Ups
40 Dips
20 Burpees
10 Pull Ups Or 5 Muscle Ups

Coach Lead Stretch til end of class

Functional Bodybuilding Class

Friday: Arms Bicep/Tricep (Optional Day)

1) 4×8-12 Super Set
Incline DB Curls
Rope Tricep Ext

2) 4×8-12 Super Set
Reverse Curl
Incline Skull Crushers

3)  4×8-12 Super Set
Incline Seated DB Hammer Curl
Tricep Kick Backs

4) 4×8-12 Super Set
Close Grip Straight Bar Curl
Single Arm Reverse Cable Ext

6) 4×8-12 Super Set
Alternating DB Curls
Straight Bar Cable Ext

7) 3xME
Incline Bench Preacher EZ bar Curl