Freedom WOD Classes

Warm Up: 7 mins
1:00 PVC ROM
Then 2 Rounds:
15 Band Pull Aparts
15 Banded Curls
10 Cuban Presses- Video
:30 Handstand Hold

Strength: 18 Mins
On an 18:00 Clock:
10 Min EMOM
5 Rounds of: Kipping Pull Ups / Ring Rows *Advanced athletes wear a vest*
5 Rounds of: Strict HSPU / Negative HSPU / Box HSPU
*Athletes can perform all 5 minutes of Pull Ups and then HSPU (harder) or choose to alternate every other minute (easier)
*INCREASE BY 1 REP EACH MINUTE FROM LAST WEEK*

*Missed last week?:
Athletes pick their own number for each minute of the EMOM. Every minute should be finished within :30. We will add one rep each week so leave room to increase.

Then 8:00 to complete:
3 x 12-15 Alternating DB Bicep Curls

Home WOD: 14 Mins
5 Rounds:
2:00 AMRAP
3 Strict HSPU OR Hand Release Push Ups
5 S2OH 135/95 OR 3/Side DB Push Press
7 Wallballs (20/14) OR 3/Side DB Thrusters
Max Rep DU
Rest 1:00 Between Rounds

Metcon: 14 Mins
5 Rounds:
2:00 AMRAP
3 Strict HSPU
5 S2OH 135/95
7 Wallballs (20/14)
Max Rep DU
Rest 1:00 Between Rounds