Freedom WOD Classes

Warm Up: 7 mins
200 M Run
10 PVC Pass Throughs
20 Band Pull Aparts
10 Cuban Presses- Video
10 Push Ups
200 M Run

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*

*Haven’t done this yet?:
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: 15 Mins
On the 5:00 x 3 Rounds (15:00 Clock)
400 M Run
20 Pull Ups OR 15 / Side Bent Over DB Rows OR Max Rep Until 4:00
*After completing the 20 pull ups, rest until the next 5:00 starts

Metcon: 15 Mins
On the 5:00 x 3 Rounds (15:00 Clock)
400 M Run
20 Pull Ups OR Max Rep Until 4:00
*After completing the 20 pull ups, rest until the next 5:00 starts. Maintain at least 1:00 of rest

*Sit Ups For Pups*