Happy Birthday Kody! 43 years and 16 of them steering the ship at DNR! Our community appreciates everything you do. The passion you have is evident and keeps this place special. Thank you!
We ride together, we die together. Brother Bros for life
Freedom WOD Classes
Warm Up: 12 Mins
2 Min Row
Then 2 Rounds:
15 Pull Aparts
10 Kip Swings + Hip Drive – Video
10/Side Fire Hydrants
10/Side Lying Lateral Leg Lifts
5:00 Shoulder Mobility – roll or stretch
Strength: 10 Mins
3 x 10 Back Squats – Moderate Load
*Not intended to be very intense
Mobility: 5 Mins
1:00 / Side Pigeon
1:00 / Side Samson
Metcon: 12 Min Cap
“Jackie”
For Time:
1000 M Row
50 Thrusters 45/35
30 Pull Ups
Functional Bodybuilding Class
Choose ONE from…
1) 20 Minutes Weighted Vest Uphill Walk
2) Bike x 20 Minutes / Row x Minutes / Ski or Walk Uphill x Minutes
3) Bike x 10 Minutes, then w/ remaining 10 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 10 minutes EMOM 6-10 Burpees each min
Ladies Hour:
Warm Up: 6 Mins
2 Rounds – 20 Seconds of Each:
Jump Ropes
Burpees
Push Ups
Plank Hold
Mountain Climbers
Then: 5 Slow Inchworms w/ Abdominal Stretch
Strength:
EMOM x 5 Minutes
15 Reverse Crunch
Hollow Hold to Finish the Minute
Metcon: 18 Min
8 Min AMRAP:
7 Anchor Point T2B
7 DB Floor Press
20 Jump Ropes
Rest 2 Mins
8 Min AMRAP:
7 Anchored Sit-Ups
7 Push Ups
20 Jump Ropes
