Box Announcement:
Happy Easter! – 2 All Levels Classes today at 9 and 10am. Endurance will also be held at 10am in Southie Orange.
Weekly Strength/Benchmark Schedule – click here
Warm-up
Partner Up!
P1- Run 200m
P2- AMRAP Push Ups
Switch
P2- Run 200m
P2- AMRAP Cals on Bike
Switch
P1- Run 200m
P2- Plank Hold
Switch
Strength
Strict Press
3-3-3-3-3
Partner WOD
Run 1 Loop As a Team (535m)
100 Push-ups
100 Kettlebell Swings (2,1.5)
Run 1 Loop As a Team
100 Sit-ups
100 Calories on the Bike
Run 1 Loop As a Team
Level 2- 95,55
Level 1- 75,35
ADV – Ring Push Ups/GHD Sit Ups
*Runs are done together as a team and the reps are partitioned anyhow between the partnership
CFS Endurance Sunday – Southie Orange 10AM
Endurance Sprint WOD
3 Rounds
1 Min. rest between rounds
250m/200m Row + 200m Run
Partner Endurance WOD
AMRAP 9
200m Run
6 KB Deadlifts
10 Ring Rows
Rest 2 minutes
AMRAP 9
15/12 Cals Bike
6 Plank Ups Downs
10 MB Russian Twists (Each Side)
Rest 2 minutes
AMRAP 9
250m/200m Row
6 Plate OH Lunges
15 High Kness (Each Side)
At Home WOD
4 Minutes Burpees
3 Minutes Air Squats
2 Minutes Forearm Plank Hold
1 Minute Superman Hold