5/4/23

May 4, 2023 by DNRadmin

Freedom WOD Classes

Warm Up: 8 mins
2:00 DU Practice
20 Band Tricep Extensions
20 Pull Aparts
10 Kip Swings
:30 Hollow Hold
1:30/Side LAX Roll Chest / Shoulders

Strength: 12 Mins
3 Superset
5-8 Strict Press or HSPU
12-15 Wall Glides between sets
3:00 Rest Between Sets

Metcon: 13 Min Cap
“May The 4th Be With You”
4 Rounds
12 T@B-3POs
16 Alternating Single Hand Solo DB Snatch (50/35)
35 Jabba The Double Hunders

“Do Or Do Not, There Is No Try.” – Yoda

Coach Lead Post WOD Stretch – 8 Mins

LEG DAY!

5×5
Back Squats (build to your heaviest set of 5)

Giant Set 3×8-15 (heavy)
Split Stance KB Sumo DL 3/4 Rep
KB Sumo Squats 1/2 Rep
X-Band Walk (Down and Back East-West)

4×12-15 (heavy)
Leg Extensions

4×12-15 (heavy)
Leg Curls

3x Super Set
12 /leg Back Rack Curtsey Lunge to Squat (can do without weight if needed)
12 Back Rack Box Step Ups