Freedom WOD Classes
Warm Up: 5 Mins
5 Min Circuit:
5 Inchworms
10 PVC Pass Throughs
10 Ring Rows
:30 Hollow Hold
Gynastics Skills: 12 Mins
Skin the Cat
OR
Back Lever Progressions (Video – progressions at 3:10)
Core: 6 Mins – 3 Round Rotating Tabata :45/:15
Strict Knee Raises / Strict TTB
Bicycle Crunches
Metcon : 18 Min Cap
3 Rounds for Time:
15 HSPU
30 Back Rack Lunges 75/55
400 M Run
Elite Competition Class
Gymnastic Focus Work
Not for Time:
1:00 Light Row + 60% of Max Reps
1:00 Light Row + 50′ HS Walk
1:00 Light Row + 50% of Max Reps
1:00 Light Row + 50′ HS Walk
1:00 Light Row + 40% of Max Reps
1:00 Light Row + 50′ HS Walk
Conditioning
“Run DMC”
4 Rounds:
200 Meter Run, 3 Rope Climbs (15′)
200 Meter Run, 12 Devil Presses
Dumbbell Pounds – 50’s/35’s
Dumbbell Kilos – 22.5’s/15’s
Midline
On the Minute x 9 (3 Rounds):
Minute 1 – Strict TTB
Minute 2 – GHD Static Hold – Belly Up (Supine)
Minute 3 – Banded Good Mornings
Not for score. Practice quality reps in each time domain.
