Straight Work
Kevin – Mid Murph
Warm-up
Tabata Medball Cleans
Rest 1 minute
Tabata Heavy Russian Swings
Strength
Box Squat
3-3-3-3-3
WOD
40-30-20-10
Wallballs
Kettlebell Swings (1.5,1)
Level 2- (1,.75)
Level 1- (0.75,0.5) 30-20-10
CFS Endurance Sunday – Southie Orange 10AM
Sprint Ladder
100m, 200m, 400m, 200m, 100m
Time Trial
800m Run
Endurance WOD
Tabata Bike
Then
1 Minute Deficit Push-ups
1 Minute L-Sit Or Knee Tuck Hold
2 Minutes Rest
Tabata Shuttle Sprint
Then
1 Minute OH Plate Walking Lunges
1 Minute Wall Sit
2 Minutes Rest
Tabata Row
Then
1 Minute KB Deadlifts
1 Minute Chin Over Bar Hold
Best comment in the whole world.
music during the warmup is overrated anyway
Strength 315
Wod 10:27
Legs probably weren’t as fresh as some others in class
Did something I never do and went to a Sunday noon class because I wanted a class with Chad. After I got over the initial disappointment that only Andrea was coaching I had a ton of fun.
[ x ] would attend again
WOD: 7:09 Rx