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Freedom WOD Classes

Warm Up: 8 Mins 
1:30 min/sd LAX rotator cuff
Then 3 rounds
10 Hollow body rocks
10 Scap pulls
5 negative pull ups

Strength: 16 Mins
3 x Giantset
3-5 Strict Pull Ups
10-15 Kipping Pull Ups
15-20 / Side Crossbody row
3:00 Rest

Metcon: 19 Mins
“Bears. Beets. Battlestar Galactica”
EMOM x 5 Rounds
Min1: 3 Rope climbs/6 strict pull ups
Min 2: 16 DB Hang C&J (50/35)
Min 3: 50’ Bear crawls kb drag
Min 4: Rest
*2:1 Pull-ups to Rope climb Ex: 1 rope climb + 4 strict pull ups
Split C&J as desired
Setup: Have athletes start at different stations to accommodate rope climbs. Bear crawls in middle of gym between ropes

Functional Bodybuilding Class

Wednesday: Legs
1) Heavy Back Squat 5×5 pyramiding

2)Super Set 4×8-12 pyramiding
Narrow Stance Front Squat
RDL 3 Sec Eccentric Phase (light weight)

3)Super Set 3×8-12
Leg Curl (Finish with a 4 set of single leg Max Effort drop set)
Leg Extensions (Finish with a 4 set of single leg ME drop set)

5)Single Leg Hip Press 4×8-12

6)Close Stance Hack Squats 21’s
7 half to bottom reps
7 half to top reps
7 full range reps

7)Finisher 3sets
50’ Weighted Back Rack Walking Lunges