Some of you missed your chance to order this year’s Open shirt so I am making another order! You have until end of day today (Tuesday to place your order. Sign up at DNR or comment on the IG post.
Freedom WOD Classes
Warm Up: 5 Mins
2 Rounds :30 Each
Ring Rows
Burpees
Inchworms
Push Ups
Mobility: 10 Mins
1:30 / Side LAX Rotator Cuff
20 Pull Aparts
10 Wall Glides
5:00 Band Shoulder Stretch
Skills: 10 Mins
Pick one:
Handstand walking practice
or
DU practice
Metcon: 14 Min Cap
For Time:
Buy In: 75 DU / 100 Singles
Then 2 Rounds:
18 HSPU – Wall facing or any other variation as needed
18 C2B Pull Ups
18 Hang Power Cleans 115/75
Cash Out: 75 DU / 100 Singles
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
MomFit:
Warm Up – 6 Mins
3 Rounds:
20 Jump Rope
10 Anchor Point T2B
10 Air Squats
Core Strength
4 Rounds = 5 mins
20 Sec Straight Leg Hip Lift Cork Screw
20 Sec Reverse Plank Marchers
20 Sec Bicycle Crunch
20 Sec Rest
Metcon – 12 Mins
12 Min AMRAP:
20 Jump Rope
10 Wall Balls
5 Toes to Bar
Crew Team:
Warm Up: On a 10:00 clock (yes you have a time cap)
Get your heart rate up
3:00 Bike or Row
1:30 Hip & Ankle Opener
2 Rounds:
10/Side Lying Lateral Leg Lifts w/ Pause
25 Air Squats
20 Alternating Lunges
Mobility: 12 mins
2:00 / Side LAX Roll Glutes
Coach lead stretch sequence x 2 Rounds
Cat Cows
Down Dog & Up Dog Flow
Pigeon
Hurdler Stretch
Happy Baby
Metcon: 20 Mins
20 Min EMOM
Min 1: 3 Back Squats @ 70%
Min 2: 20 Wallballs 20/14
Min 3: 20/16 Cal Bike
Min 4: Rest
*Stagger athletes so everyone can share the bike. No rowing today unless needed. If you can’t get the wallballs or bike reps in within the minute then treat it as max effort.