Weekly Strength/Benchmark Schedule – Click Here
Warm-up
Coaches Choice
Strength
EMOM10
Front Squat
2 Reps @80% Straight sets
-The weight should feel challenging, but not straining
WOD
10 Minute AMRAP
10 Front Rack Lunges (115,75)
10 Toes to Bar
Sit-up sub=20 Reps
Level 2- 95|55
Level 1- 75|35
CFS Endurance Sunday – Southie Orange 10AM
Southie Showdown Competition Endurance WOD
“Cardio Sandwich”
1000m Row
535m Plate Run (45,25)
1000m Row
1070m Run
1000m Row
Scaled Version
750m Row
535m Plate Run (45,25)
750m Row
1065m Run
750m Row
Showdown Competitors, come throw down and practice with the endurance class!
At Home WOD
AMRAP: 8
8 Jack Knives
16 Alternating Lunges
32 Russian Twists
48 Jumping Jacks