OH Sandwich

May 6th, 2018

Category: CrossFit

OH Sandwich

Laura – Crushing Pull Ups

Weekly Strength/Benchmark Schedule – Click Here

Warm-up
2 Rounds
:40 on/:20 off
-Ski Erg
-Plank Hold
-Bike

ADV- Sub Handstand Hold for Plank Hold

Strength
Push-jerk
2-2-2-2-2

WOD
50/40 Calorie Ski
40 Shoulder to Overhead (115,75)
30/20 Calorie Bike

Level 2- (95/65)
Level 1- (65/35)

CFS Endurance Sunday – Southie Orange 10AM

E4MOM Endurance Chipper
Every 4 Minutes On the Minute Run 400m
100 KB Swings
300 Doubles Unders
1000m Row

Athlete must finish all reps of the movement before progressing the the next.
Scaling options given in class.

At Home WOD
Ascending AMRAP: 10
2 Clapping Push Ups
2 Supermans
2 Jumping Squats
4,4,4,6,6,6,8,8,8…