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Freedom WOD Classes
Warm Up: 5 Mins
20 Banded Pull A Parts
10 Push Press
10 Cuban Rotation With Press 5lbs plates
30 Second Handstand Hold
Strength: 20-25 Mins
Test Week
Strict Press 1RM
You have 20 mins to build up to you heaviest Strict Press. For the rep to count the athlete must start with the bar in a front rack position. Durning the press no knee, hip or back flection is allowed and heels must remain intake with the ground. A slight lean back is ok but no standing bench press.
Lifters: Make sure you brace up (tight quads, glutes, abs, shoulders set back and down with elbow forward of the bar)
Metcon: 15 Mins Hard Cap
250 M Row or .3 bike
21 Push Press 95/65
21 Pull Ups
250 M Row or .3 bike
15 Handstand Push Ups
15 Pull Ups
250 M Row or .3 bike
9 Wall Walks
9 Pull Ups
250 M Row or .3 bike
