Reminder – Fall Back Daylight Savings Time Today
Weekly Benchmark/Strength Schedule
Warm-up
2 Rounds
50’ Bear Crawl
10 Burpees
50’ Duck Walk
10 Jumping Squats
Strength
Power Snatch
3-3-3-3-3
WOD
30-20-10
Thruster (75,55)
Power Snatch (75,55)
Level 2- (65,45)
Level 1- (55,35)
*Coaches note* – this weight should be light and movable.
CFS Endurance Sunday – Southie Orange 10AM
Sprint Ladder
100m, 200m, 400m, 200m, 100m
Time Trial:
800m Run
Endurance WOD
Tabata Bike Max Cals
Then
1 Minute Ring Dips Or Box Dips
1 Minute L-Sit Or Knee Tuck Hold
2 Minutes Rest
Tabata Shuttle Sprints Max Distance
Then
1 Minute Reverse Lunges
1 Minute Wall Sit
2 Minutes Rest
Tabata Row Max Cals
Then
1 Minute Max Ring Rows
1 Minute Chin Over Bar Hold
At Home WOD
5 Rounds
20 Shoulder Taps
20 Sit Ups
20 Air Squats