Grip & Rip – CFS

Tory

Warm Up
2 Rounds
With a Kettlebell
30 Toe Taps on Kettlebell
20 Side Bends per side
10 Single Leg Deadlift per side
5 Windmills per side

Strength
Deadlift
3-3-3-3-3

WOD
10 Minute AMRAP
10/8 Calories Bike/Ski Erg
15 Power Snatches (75,55)

Level 2- 65,45
Level 1- 55,35

CFS Endurance Class: Sunday 10AM – Southie Orange

Endurance WOD
100m Run
30 Wallballs
200m Run
60 Burpees
300m Run
120 Walking Lunges (60/leg)
400m Run
80 Air squats
300m Run
120 Walking Lunges (60/leg)
200m Run
60 Burpees
100m Run
30 Wallballs

Scaling options listed in class

At Home WOD
50-40-30-20-10
Alternating Lunges
Seconds in Forearm Plank Hold x 2

Weekly Strength/Benchmark Schedule

1 Comment

  • Dan Palermo

    08/13/2017 @ 2:08 pm

    315
    5 rounds RX

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