Freedom WOD Classes
Warm Up: 8 Mins
1:30 / Side LAX Rotator Cuff
2:00 Bike / Row
10 / Side KB Bottoms Up Press
16 Alt. DB C&J
10 Kip Swings
10 Strict Knee Raises
Strength WOD: 12 Mins
6 Min EMOM
1. 15/12 Cal Bike / Row
2. 4 Squat Snatch 65-75% – Singles
*Modify to power, or hang or cleans as needed.
Metcon: 20 Mins
“Open 18.1”
20 Min AMRAP
8 T2B
10 DB Hang Clean and Jerks 50/35
14/12 Cal Row
Post WOD Stretch: 6 Mins
Coach lead hip and leg stretch
Functional Bodybuilding Class
Choose ONE from…
1) 20 Mins on Step Machine
2) 20 Mins on Elliptical
3) 20 Mins on Bike
PSD Dive Team:
Warm Up: 10 Mins
500 M Row
2 Rounds:
5 Spealer Rolls
5 Inchworms
8 Jefferson Curls
8 Deadlifts
15 Air Squats
Strength: 5 mins
4 Rounds = 5mins
20 Sec Reverse Crunch
20 Sec Heel Taps
20 Sec Hollow Rocks
20 Sec Rest
Partner Metcon: 20 Min Cap
As a team complete 150 Burpees for time
2:30 AMRAP
Athlete 1 performs:
10 Wallballs
10 Deadlifts 65
10 Hang Power Cleans 65
Then Athlete 2 performs as many burpees as possible until 2:30.
:30 Rest, then partners switch stations
*Continue until your team completes 150 burpees OR hits the cap.
