Who wants to see CFDNR stocking and selling Nocco Drinks and Barebells protein bars ?
Freedom WOD Classes
Warm Up: 5 mins
5 Min Circuit
20 Banded Pull Aparts
10 Slow Hollow Body Mountain Climbers
10 Revere Crunches
5 Burpees
Mobility:
Mobility Between Strength Sets
Strength: 16 mins
Bench Press 8 Mins to find a
10 Rep Max
Then 8 Mins to do
10 Reps @ 75% 10RM
10 Reps @ 70% 10RM
Home WOD: 18 Min Cap
For Time
18 Push Ups, 1 Sit Up
17 Push Ups, 2 Sit Ups
16 Push Ups, 3 Sit Ups
15 Push Ups, 4 Sit Ups
14 Push Ups, 5 Sit Ups
…continue this pattern until…
2 Push Ups, 17 Sit Ups
1 Push Up, 18 Sit Ups
Scaled Options:
Option A
For Time
18 Knee Push Ups, 1 Sit Up
17 Knee Push Ups, 2 Sit Ups
16 Knee Push Ups, 3 Sit Ups
…continue this pattern until…
2 Knee Push Ups, 17 Sit Ups
1 Knee Push Up, 18 Sit Ups
Option B
For Time
15 Push Ups, 1 Sit Up
14 Push Ups, 2 Sit Ups
13 Push Ups, 3 Sit Ups
…continue this pattern until…
2 Push Ups, 14 Sit Ups
1 Push Up, 15 Sit Ups
Metcon: 18 Min Cap
For Time
18 Push Ups, 1 Sit Up
17 Push Ups, 2 Sit Ups
16 Push Ups, 3 Sit Ups
15 Push Ups, 4 Sit Ups
14 Push Ups, 5 Sit Ups
…continue this pattern until…
2 Push Ups, 17 Sit Ups
1 Push Up, 18 Sit Ups
Scale the volume (total number of reps) and/or the skill level of the Push Ups to move smoothly throughout the workout. If the athlete can’t currently perform 20 unbroken Push Ups, the movement should be scaled.
Option A
For Time
18 Knee Push Ups, 1 Sit Up
17 Knee Push Ups, 2 Sit Ups
16 Knee Push Ups, 3 Sit Ups
…continue this pattern until…
2 Knee Push Ups, 17 Sit Ups
1 Knee Push Up, 18 Sit Ups
Option B
For Time
15 Push Ups, 1 Sit Up
14 Push Ups, 2 Sit Ups
13 Push Ups, 3 Sit Ups
…continue this pattern until…
2 Push Ups, 14 Sit Ups
1 Push Up, 15 Sit Ups
.
