Freedom WOD Classes
Warm Up: 8 Mins
500 M Row
2 Rounds:
10 / Side KB Bottoms Up Press
10 / Side DB Ext. Rotation
10 Hang Clean High Pulls
10 Hang Power Cleans
Intervals: 12 Mins
Every 3:00 x 4 Rounds
350 M Row
*1:30 cap each round
Metcon: 16 Mins
“Because I was inverted.”
16 Min AMRAP:
2 Wall Walks
3 Hang Power Cleans 135/95
4 Cal Row
Functional Bodybuilding Class
Choose ONE from…
1) 20 Mins on Step Machine
2) 20 Mins on Elliptical
3) 20 Mins on Bike
Ladies Hour:
Warm Up 5 Mins
1 Min of Each
Lunges
Inchworms
Air Squats
KB RDL
Strength: 15 mins
Giant Set
2 sets
X-Band Lateral Walks video or Monster Band Lateral Walks video
**full length of the gym down and back (east-west) do not drag your feet**
12-15 Double KB Sumo Deadlifts
12-15 /leg Single Leg Hip Thrust video add weight to your lap if needed
90 seconds rest between sets
Metcon: 16 Min Cap
Partner Up
16 Min AMRAP
4 Cal Row
8 KB Deadlift
10 Wall Balls
You go, I go Style
