UNITED WE STAND, DIVIDED WE FALL
Freedom WOD Classes
Warm Up: 3 Mins
400 M Run
Metcon: 45 min Cap
“1776”
For Time:
In Teams Of 2
Kettlebell Swings (53/35 lb)
Air Squats
Push-Ups
HSPU
Burpees
T-2-B
Sit-Ups
Cal Row
Cal Bike
Cal Ski
Wall Ball Shots 20/14
Deadlift 75/55
Hang Power Cleans 75/55
Push Press 75/55
Only one partners may work at a time, everyone must work together on the same movement and move to the next one together.
The only requirements are that the team complete 1,776 total repetitions, with not more than 200 reps of any single movement, and each team member must complete at least 10 reps of each movement.
Functional Bodybuilding Class
Choose ONE from…
1) Weighted Vest Uphill Walk
2) Bike x 15 Minutes / Row x Minutes / Ski or Walk Uphill x Minutes
3) Bike x 10 Minutes, then w/ remaining 5 minutes perform AMRAP 20 Light Russian KB Swings / 20 Ab-mat Sit-Ups
4) Step Machine or Elliptical for x 10 Minutes, then in remaining 5 minutes EMOM 6-10 Burpees each min
Ladies Hour:
Warm Up: 10 Mins
.5 Bike
20 Banded Lateral Walks
20 Banded Air Squats
20 Banded Glute Bridges
wall-2-wall Walking Lunges or Samson Stretch
Strength: 10 Mins
3 Rounds Tabata 45/15
Double KB Sumo DL Hip Drive
Goblet Squats
Box Step Ups
Metcon: 16 Min Cap
4 Rounds
.5 M Bike
50 Air Squats
