Weekly Benchmark/Strength Schedule – Click Here
Warm-up
1:00 work, :20 rest/transition
1. Row for max distance
2. Plank Hold
3. Row for max distance
4. Hollow Hold
5. Row for max distance
6. Barbell Roll Outs*
Strength
Thruster
3-3-3-3-3
WOD
750m Row
Then 3 Rounds
15 Toes to Bar
30 Sit-ups
750m Row
Level 1- 500m Row
ADV- 20 GHD Sit Ups
CFS Endurance Sunday – Southie Orange 10AM
Sprint WOD
4 x 200m Run
Time Trial
1 Mile Run
WOD
AMRAP 18
Partner WOD (One partner works at a time)
Row 15/10 cals
10 Push Presses
10 Front Rack Lunges (5 each leg)
At Home WOD
30-20-10
Air Squats
Hand Release Push Ups
Sit Ups
Supermans