We hope the first week of nutrition challenge went well for everyone! Please remember to track your points in the shared google document!
Freedom WOD Classes
Warm Up: 7 Mins
200 M Run or Row
15 Air Squats
5 Inchworms
15 Russian KBS
5 KB Jefferson Curls
200 M Run or Row
Strength: 12 Mins
On a 12:00 clock
Every 4:00 (3 Supersets)
12 Cyclist Front Squat – Video – feet on #25 or 35 plate
5-8 Strict HSPU – Modify as needed (box, abmat, weighted, deficit)
Rest & Mobility – Quad / Glute smash or banded hip stretches
Mobility: 5 Mins
1:30 / Side Barbell Smash Forearms
2:00 Forearm Stretches
Metcon: 15 Min Cap
“Helen” 3 Rounds For Time:
400 M Run
21 KB Swings 53/35
12 Pull Ups
Extra Credit:
3 Rounds:
12 Zottman Curl – Video
20 Band Tricep Kickbacks – Video
