Max Effort – Rest – Rotate – CFS

Group Warm Up
Group Warm Up

Strength
Strict Press
5-4-3-2-1-1

WOD
5 Rounds
1 Minute Max Effort: 20s Rest & Rotate
1. Pull-ups
2. Assault Bike
3. Shoulder to Overhead (95,65)

Level 2- (75,55)
Level 1-(55,35)

Weekly Strength – Benchmark Schedule

Travel/At Home WOD
100 Russian Twists
75 Air Squats
50 Plank Ups
50 Supermans
75 Alternating Lunges
100 Russian Twists

4 Comments

  • Sean Flannery

    10/17/2016 @ 11:34 am

    SP: 193#
    WOD: 341 Rx, w/row instead of bike
    129 pu, 76 cals, 136 s2oh

  • Kb

    10/16/2016 @ 9:09 pm

    Strict press. 95
    Wod. Rx no score

  • Ben Brauer

    10/16/2016 @ 6:19 pm

    Second. Post!
    165×1, 288 Rx

  • Alec

    10/16/2016 @ 5:03 pm

    First post!
    172×1 PR!, 310Rx. Tough WOD- Happy Sunday!

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