Pushup Challenge: Day 8!
5 Days On/2 Days Off
Wednesday and Sunday Rest
3 Sets using your “working average”: 4 minute rests
Some things to keep in mind:
Position of hands:
Switch up your hand positions from narrow to wide. Get creative, change it up from set to set or day to day. Its up to you.
Position of shoulders:
Keep them back and in a strong externally rotated position.
Pushup Plus: Try adding the “Plus” portion to some of your pushups or doing a set of “Pushups plus” from your knees after the last set.
Best time to get this work done would be in the AM or late PM, try to keep it as separate from WODS as possible.
A. Take 20 minutes-
Front Squat: Find your 1RM for the day
Beginners: 3 months or less experience with CFD coming 3-5 days per week consistently, perform Sets of 5
Intermediate: 3+ to 6 months experience, Find your heavy 3
Advanced: 6+ months or more, Establish your 1RM.
*Compare scores to 4.24.13
B. 4 Rounds for time:
250 Meter Row
10 Thrusters 115/75lbs
20 Pullups
Rest 90 seconds
*20 minute cap
Congrats to all Trodo Athletes that represented CFD at Lincoln Square over this past weekend. For some it was their first competition! Great work everyone!