Benchmark/Strength Schedule – Click Here
Warm-up
8:00 AMRAP
15/12 Calorie Row
5 Negative Push-Ups (7 second count on the way down)
:40 Jump Rope (start with singles, progress to double unders)
*If doing RX athletes should have 30 dubs in :40
Strength
Single Leg Romanian Deadlift
5×10 (5 each Side) Keep the the weight light and focus on form
WOD
EMOM15
1. 15/12 Calorie Row
2. 12 Burpees
3. 30 Double Unders
Level 2- 12/10 Calorie Row, 9 Burpees, 15 Double Unders
Level 1- 10/8 Calorie Row, 60 Single Unders
CFS Endurance Sunday – Southie Orange 10AM
[email protected]
Sat 6/8/2019 10:20 AM
To:
[email protected];
06/09/19
CFS Endurance Sunday – Southie Orange 10AM
Endurance WOD
AMRAP 16
Rest 3 Minutes between WODs
WOD 1
15 / 12 Cals Bike
10 V-Ups
10 KB Suitcase Deadlifts
100m KB Farmers Carry
200m Run
WOD 2
200m Run
250m Ski
15 Wall balls
250m Ski
100m Heavy Sandbag Chest Carry (heavy but fast)
At Home WOD
EMOM: 20
Odd: 5 Burpees + 10 Air Squats
Even: 10 Sit Ups + 20 Russian Twists
then
World’s Greatest Stretch – 5:00 Total