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…