Announcement: Happy Mothers Day!
Benchmark/Strength Schedule – Click Here
Warm-up
Run 1 Loop (535m)
Then EMOM 6
Odd- 50 Double Unders
Even 1- 15 Kettlebell Swings
Even 2- 20 Jumping Lunges
Even 3- Plank Hold
WOD
“Mother Crusher”
800m Run
50 Kettlebell Swings (1.5,1)
400m Run
50 Double Unders
200m Run
50 Sit-ups
100m Walking Lunges
50 Sit-ups
200m Run
50 Double Unders
400m Run
50 Kettlebell Swings
800m Run
Level 2- (1.5/1)
Level 1- (1/0.75)
CFS Endurance Sunday – Southie Orange 10AM
Endurance WOD
4 Rounds at each station.
2 Minutes On, 1 Minute Rest
90 Seconds rest between stations
A.
Ski 250m
10 Alt SL V-Ups
Max Wall Balls
B.
Row 250
10 Box Jumps
Max Burpees
C.
75 Dubs
2 Wall Climbs
Max Push-Ups
At Home WOD
10-15-20-25-20-15-10-5
Hollow Rocks
Supermans
Hand Release Push Ups
Air Squats
then
World’s Greatest Stretch – 5:00 Total
Overhead Stretch Against Wall – 1:00 x 2 Sets