Freedom WOD Classes
Warm Up 12 Mins
400 M Run
1:00 PVC ROM
2 Rounds
10 Scap Pull Ups
10 Snatch DL
10 Snatch High Pulls
10 Hang Power Snatch
10 Ring Rows
Then:
1:00 / Side Lax Roll Shoulder
Strength: None
Metcon: 25 Mins
“The Mini Iron Coffin”
Every 5:00 x 5 Rounds
200 M Single Arm Farmer Carry 53/35
10 Hang Power Snatch 95/65
8 C2B Pull Ups
*Aim for 1:00 rest. Shorten distance of farmer carry as needed.
Post WOD Stretch: End of class
Forearms
Banded Shoulder Stretches
Functional Bodybuilding Class
WEEK B Volume week
Thursday: Shoulders
1) 4×25
Shoulder Press
2)3X12-15
Incline Shoulder “I”,“Y” & “T”
3) 3×12-15
Seated Alternating DB Shoulder Press
Seated Alternating DB Shoulder Press
4) 3×12-15
Seated Alternating DB Shoulder Press
Rear DB Fly
5) 3×12-15
Arnold Press
6) 3xME
Lat Raise Drop Set
7) 3xME
Front Raise Drop Set
Ladies Hour:
Warm Up: 8 Mins
2 Min Bike
30 Sec Hollow Hold
30 Sec Plank
30 Air Squats
30 Sec Hollow Hold
30 Sec Plank
2 Min Bike
Conditioning: 12 Min Cap
1 Round every 3 Mins x 4 rounds compete:
Bike .3 Miles or Row 250 M
30 Reverse Crunches or Sit Ups
Metcon:
“Fran”kenstein Ladies Hour Style
15 Cal Bike
Then
3 Rounds
15 KB Thruster
15 Ring Rows Pull Ups
Then
15 Cal Bike
