Um… Just so you all know. We have some bad ass ladies here at CFDNR!

Freedom WOD Classes

Warm Up: 10 Mins
200 M Row
Then
10 Clean DL
10 Hang High Pulls
10 Hang Power Clean
10 Front Squats

Strength: 20 Mins
Squat Clean and Jerk
10 Min to warm up to 90%
Then
10 min EMOM x 1 reps + 1 Jerk @ 90%

Metcon: 12 Min Cap
For Time:
15-12-9
Thruster 135/95 Scaled 95/65
500 M Row

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

Olympic Lifting

Strength: 45 Mins
3 x 5 Front Squat AHAP (As Heavy As Possible)
3 x 5 Squat Clean & Jerk 60% (As fast under bar as possible)
Then:
10 Min EMOM
1 Clean High Pull + 1 Squat Clean & Jerk AHAP
Then:
3 x SS
10 Exercise Ball Hamstring Curls
10 / Side Single Leg Hip Thrust