Happy BDay Christine Engelen! If you don’t know by now she is the mastermind behind most of the photos that make up CFDNR’s FB page! Thank you for being such a big part of our community!
Freedom WOD Classes
Warm Up:
Wall Ball Warm Up
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 Toe-2-Bars
Metcon:
3 Rounds
9 KB Goblet Squats 53/35
18 Toe-2-Bar
9 KB Swings 53/35
18 Burpees
9 KB Lunges 53/35 (9 each leg)
Elite Competition Class
1. Conditioning
“Flying V”
500m Row
25 T2B
500m Row
15 Front Squat (155/105#)
500m Row
5 Rope Climbs
500m Row
15 Front Squat (155/105#)
500m Row
25 T2B
2. Stamina Conditioning
EMOMx12:
Odd: 12 OHS (96/65#)
Even: 12 C2B Pull-ups