Weekly Strength & Benchmark Schedule – Click Here
Warm-up
3 Rounds
:30 on/:15 rest & rotate
1. Jump Rope
2. Ring Support
3. Jumping Lunges
ADV- L-Sit on Rings
How to Stretch INTO the Deadlift Position
Strength
Deadlift
3-3-3-3-3
WOD
12 Minute AMRAP
60 Double Unders
30 Goblet Lunges (1.5,1)
15 Ring Dips
Level 2- 30 Double Unders, (1,0.75)
Level 1- 60/40 cals (0.75,0.5), 60 Singles
CFS Endurance Sunday – Southie Orange 10AM
Partner Endurance Wod
Teams of 3
(Two Athletes Work While One Completes Active Rest)
AMRAP 16
200 m Run
Max Air Squats
Active Rest (OH Barbell Hold)
2 Minutes Between AMRAPs
AMRAP 16
250m Row
Max KB Swings
Active Rest (Plank Hold)
At Home WOD
2 Rounds
50 Hand Release Push Ups
75 Sit Ups
100 Air Squats
Rest 2 Minutes