Freedom WOD Classes
Warm Up: 10 Mins
500 M Row
1:00 PVC ROM
2 Rounds:
5 Inchworms
10 Kip Swings
10 Ring Rows
15 PVC Thrusters – Focus on timing. Extend legs before pressing
Strength: 12 Mins
Then:
10 Min E(very other)MOM – 5 Rounds:
5-10 Pull Ups – as hard as possible but still unbroken
*Kipping allowed, ring rows, c2b, negatives. Your choice but decide today and stick to it for the program!
OR
5-10 Muscle Ups
*Alternative: perform 1:00 Max rep every other minute, even if it’s just one. Feel free to start with MU then switch to a pull up variation.
Mobility: 10 Mins
1:30 / Side Glute Roll or Quad Smash
1:00 / Side Pigeon Stretch
1:00 / Side Couch Stretch
1:30 Frog Stretch
1:30 Double Hamstring Stretch
Metcon: 8 Mins
4 Round Tabata :45/:15
Thrusters 95/65
Bear Crawl N-S-N
Functional Bodybuilding Class
Choose ONE from…
1) 20 Mins on Step Machine
2) 20 Mins on Elliptical
3) 20 Mins on Bike