Weekly Strength/Benchmark Schedule – Click Here
Warm-Up
Partner Up!
P1- 15/12 Cal Row
P2- Behind Neck Snatch Grip Push Press
Switch
P1- 15/12 Cal Row
P2- Muscle Snatch
Switch
P1- 15/12 Cal Row
P2- Barbell Thrusters
Switch
Strength
Power Snatch
2-2-2-2-2
WOD
3 Rounds
40/30 Calorie Row
30 Sit-ups
20 Wallballs
Level 1- 30/20 row
ADV- 20 GHDs; 30/20lb Wall Ball
CFS Endurance Sunday – Southie Orange 10AM
Endurance Sprint Wod
Teams of 2
Row 3000m
(Switch Every 250m)
Rest 3 Minutes
Partner Endurance Wod
Bike 27-21-15 / 21-15-9
Double Unders 150-100-50
Ring Dips 21-15-9
*E1.5MOM 100m Run
Reps are per Athlete.
Athlete 1 begins on bike, Athlete 2 begins on dubs.
Cash Out
Alt Tabata
Superman Hold
Wall Sit
At Home WOD
AMRAP: 15
15 Jumping Squats
12 Clapping Push Ups
9 Jack Knives
6 Supermans
3 Bridge Ups