Weekly Strength/Benchmark Schedule – Click Here
Warm Up
400m Sandbag Run
Then 2 Rounds:
:30 on/:10 off
-Sandbag Back Squats
-Sandbag Facing Burpees
-Push Up w/ Sandbag Drag
-Sandbag Hug Lunges
Strength
Push-press
2-2-2-2-2
WOD
400m Sandbag Run (4,3)
21 Sandbag Facing Burpees
400m Sandbag Run (4,3)
15 Sandbag Facing Burpees
400m Sandbag Run (4,3)
9 Sandbag Facing Burpees
Level 2- (3,2 Sandbag)
Level 1- Unweighted
CFS Endurance Sunday – Southie Orange 10AM
Endurance Row WOD
1000m Row x 2
(Rest = Half the time to complete 1st 1000m)
Endurance EMOM WOD
21-15-9
Row Cals
Box Jumps
KB Swings
*EMOM 100m Sprint
At Home WOD
5 Rounds
10 Jack Knives
15 Hand Release Push Ups
20 Air Squats
Rest 1:00
Cash Out
World’s Greatest Stretch
5:00 Total