UNITED WE STAND, DIVIDED WE FALL
Freedom WOD Classes
Warm Up: 3 Mins
400 M Run
Metcon: 45 min Cap
“1776”
For Time:
In Teams Of 2
Kettlebell Swings (53/35 lb)
Air Squats
Push-Ups
Burpees
Pull-Ups
Sit-Ups
Cal Row
Cal Bike
Wall Ball Shots 20/14
Deadlift 75/55
Hang Power Cleans 75/55
Push Press 75/55
Only one partners may work at a time, everyone must work together on the same movement and move to the next one together.
The only requirements are that the team complete 1,776 total repetitions, with not more than 200 reps of any single movement, and each team member must complete at least 10 reps of each movement.
Functional Bodybuilding Class
Wednesday: Legs
1) 4×25
Back Squats
2) 4×12-15
Single Leg Ext
3) 4×12-15
Single Leg Curls
4) 4×12-15
Single Leg: Leg Press
5) 4×12-15
Smith Machine Hack Squats
6) 1×150
Walking Lunges (if you want to add weight proceed via back rack)
7) 4×25
Standing Calf Raises
8) 4×25
Seated Calf Raises
