Freedom WOD Classes
Warm Up: 5 Mins
2 min Double Under or DU Practice
20 Banded 90/90
20 Sit Ups
20 Push Press
20 Pass PVC Throughs
Mobility:
Mobility Between Strength Sets
Strength: 16 mins
Push Press or Jerk 8 Mins to find a
10 Rep Max
Then 8 Mins to do
10 Reps @ 75% 10RM
10 Reps @ 70% 10RM
Home WOD: 18 Min Cap
5 Rounds
30 Double Unders / 60 Single Unders
20 V-Ups or Tuck Ups
10 Handstand Push Ups
Advanced Athletes Perform HSPU’s Strict
Metcon: 18 Min Cap
5 Rounds
30 Double Unders / 60 Single Unders
20 V-Ups or Tuck Ups
10 Handstand Push Ups
Advanced Athletes Perform HSPU’s Strict
