Freedom WOD Classes
Warm Up: 7 Mins
1:00 PVC ROM
Then 2 Rounds:
20 Banded Tricep Extensions
15 Air Squats
10 Z Press (PVC) – Video
Then:
1:30 / Side LAX Roll Scap Border
Strength: 18 Mins
On a 12:00 clock
Every 4:00 (3 Supersets)
8-12 Unbroken Dips (Matador / Rings / Weighted / Banded, etc)
10 Z Press – Same Video as warm up
Then 5:00 Core – 1 Round
1:00 T2B
1:00 Spiderman Crunches
1:00 Tuck Ups
1:00 Sit Ups
:15 Rest Between Each Movement
Mobility: 6 Mins
Banded Stretches
:45 / Side Chest Stretch
:45 / Side Bicep / Shoulder Stretch
:45 / Side Trap Stretch
:45 / Side Lat Stretch
Metcon: 9 Mins
9 Min AMRAP
6 Left Arm Devil’s Press 50/35
6 Left Side DB Rack Alt. Lunges 50/35
6 Left Arm Push Press 50/35
10 Box Jumps 24/20
6 Right Arm Devil’s Press 50/35
6 Right Side DB Rack Alt. Lunges 50/35
6 Right Arm Push Press 50/35
10 Box Jumps 24/20
Extra Credit:
4 Rounds:
12 Double DB Hammer Curls
12 DB Crusher Press – Video
