Weekly Benchmark/Strength Schedule – click here
Warm-up
2 Rounds
:30 work/:10 rest
1. Jump Rope
2. Windmills (Right Side)
3. Windmills (Left Side)
4. Kettlebell Swings
Strength
Bench Press
5-4-3-2-1
(use spotters!!)
WOD
15 Minute AMRAP
15 Kettlebell Swings (2,1.5)
30 Double Unders
15 Toes to Bar
30 Double unders
Level 2- 15 Double Unders (1.5/1)
Level 1 – 60 Singles (1/.5)
At Home WOD
3 Rounds
45 on : 15 off
Jumping Jacks
Burpees
Alternating Backwards Lunges
Bicycle Crunches
CFS Endurance Sunday – Southie Orange 10AM
Partner Endurance WOD
Teams of 3 (2 Athletes Work, 1 Rests)
Athletes Switch Movements when B is Completed
AMRAP 12
A. Max Distance Row
B. 150ft Double OH KB Carry
Rest 2 Min
AMRAP 12
A. Max Ring Rows
B. 150ft KB Farmer’s Carry
Rest 2 Min
AMRAP 12
A. Max Burpees
B. 150ft Double KB Front Rack Carry
Cash Out
Max Plank Hold Time Trial
*There will be no Endurance Christmas Eve