Weekly Strength & Benchmark Schedule – Click Here
Warm-up
3 Rounds
10 Jumping Lunges
15 Russian Swings
20 Hollow Rocks
Skill
Pistol
Strength
Box Squat
3-3-3-3-3
WOD
50-40-30-20-10
Kettlebell Swings (1.5,1)
Sit-ups
After each round complete
10 Alternating Pistols
Level 2- (1,0.75)
Level 1- (0.75, 0.5)
ADV- GHD Sit-ups ½ Reps
CFS Endurance Sunday
*Southie Orange 10AM
Wod
Teams of Two
5 x 100m Row Per Athlete (1:1)
Then
Athlete 1 Completes 1 Round of AMRAP
While Athlete 2 Completes *(Static Hold) then Switch.
AMRAP 12
200m Row
20 SA KB Front Rack Reverse Lunges
3 Wall Climbs
*KB Farmer’s Carry Hold
Rest 2 minutes
AMRAP 12
200m Run
10/8 HR Push-Ups
10 Box Jumps
*Wall Sit Hold
At Home WOD
Double Alternating Tabata
– Bounding Lunges
– Clapping Push Ups