Happy BDay Coach Bre!
Look at all those PRs on the board today for our first day of 1 rep max retesting! All the gains were happening today! Great work everybody! Make sure to write your PRs on the board throughout the next couple of weeks!
If you didn’t get you PR on the board yesterday then please post it up under the photo on CFDNR’s FB page
Freedom WOD Classes
Warm Up:
Row or bike 150 M
15 Hallow Body Kipping Swings
10 Tuck Jumps
Movement of the Week:
5 Mins to perform Every Day
You have 5 Mins to accumulate as much time as possible in a L site/tuck hold
from a hanging position i.e. pull up bar or rings, or using parallette or boxes in place of parallette
Strength:
Max Out Week
Max Effort Kipping Pull Ups
Metcon:
18 min AMRAP
5 Pull Ups
10 Sit Ups
15 Box Jumps
Elite Competition Class
1. Conditioning AMRAP 3:
15 Calorie Bike
15 Power Cleans (115/85#)
Rest 3:00
AMRAP 3:00
12 Calorie Bike
12 Power Cleans (135/95#)
Rest 3:00
AMRAP 3:00
9 Calorie Bike
9 Power Cleans (155/105#)
2. Gymnastics Conditioning
EMOMx20:
Odd: 18/15 Calorie Row
Even: 6 Kipping Deficit HSPU – you choose the deficit