Freedom WOD Classes

Warm Up: 9 Mins
2 Rounds
5 Kick Ups / Box Walk Outs
15 Banded Y’s
15 Banded T’s
5 Strict Knee Raises / Strict TTB
150 M Row / .2 Bike
1:30/Side LAX Posterior Shoulder

Gymnastics Skills: 8 Mins
8 Min Handstand Practice
Box / Wall / Freestanding

Core: 6 Mins
6 Rounds / Movement Rotating Tabata (:20/:10)
L Hang – > Strict Knee Raises after Failure
Plank (Hardest Variation)

Metcon : 16 min cap
6 Rounds For Time:
7 Pull Ups
7 / Arm – Single Arm DB Suitcase Lunges – 14 total steps (click for video)
7 Strict Dips

Elite Competition Class

Strict Handstand Pushups
1 Attempt for Max Repetitions
This is a repeat from the first week of our cycle, on Apr 2, 2019.

Strict Pull-Ups
1 Attempt for Max Repetitions
This is a repeat from the first week of our cycle, on Apr 2, 2019.

Conditioning
“Big Helen”
3 Rounds:
600 Meter Run
21 KBS (70/53)
7 Ring Muscle-Ups

Handstand Walk Conditioning
5 Rounds, resting 1:00 between sets:
500 Meter Ski Erg
50′ Handstand Walk

Recovery Bike
10:00 Effort
Mins 1+2 – Light
Mins 3+4 – Moderate
Mins 5+6 – Moderate/Fast
Mins 7+8 – Moderate
Mins 9+10 – Light

Performance Power Training