Freedom WOD Classes
Warm Up: 8 Mins
400 M Run
10 Ring Rows
15 Band Lat Press Downs
10 Kip Swings
15 Pull Aparts
:30 Hollow Hold
Strength: 15 Mins
3 x Superset
6-10 Ring Rows as hard as possible
8-12 / Side RNT Single Arm DB Row – Video @ 6:00
OR
10-12 Cable Machine Lat Press Downs
8-12 / Side RNT Single Arm DB Row – Video @ 6:00
Metcon: 20 Min Cap
“ZombieLand”
Partner Up – One person is Not Infected the other is a Zombie
800 M Run
60 Alt. Lunges
20 KBS 53/35
20 Pull Ups
20 T2B
20 KBS 53/35
60 Sit Ups
200 M Single Arm KB Farmer Carry (switch arms at 100m) 53/35
If you are Not Infected you will start the workout at 0:00. If you are a Zombie you will start the WOD :30 / 1:00 or 1:30 after the None Infected and try to catch them!
If you are a Zombie you must catch your None Infected partner. If you fail to catch your partner you must do 25 burpees after the workout.
If you are Not Infected and you get caught by your Zombie partner then you must do the 25 burpees.
Functional Bodybuilding Class
Back & Triceps
Seated Lat Low Row 10 Mins
1 Set 100 Reps
(Rest-pause set, pick a weight you can get 30+ reps to start)
Giant Set 3×20 10 Mins
Lat Pull Downs
Tricep Extension
Lat Press Down
Super Set 3×20 10 Mins
Cable Rope Lat Pull Overs
Cable Rope Tricep Extensions
Super Set 3×20 10 Mins
Single Arm Lat Pull Ins (high to low)
Single Arm Reverse Grip Tricep Ext
Super Set 3×20 10 Mins
Single Arm Cable 30 Degree Extension
DB Rows