Sunday Swole

Jan 14th, 2018

Category: CrossFit

Sunday Swole

Lunge It Out

This Week’s Benchmark/Strength Schedule – Click Here

Warm-up
7 min AMRAP
50’ Lunge
10 Strict Toes To Bar/Leg Raises
50’ Bear Crawl
10 Push Ups

Strength
1. Bench Press
5-5-5-5-5
2. DB Bent-over Row
5-5-5-5- Each Side

WOD
15 Minute AMRAP
10 Toes to Bar
15 Push-ups
20 Front Rack Lunges (95,65)

Level 2- (75,50)
Level 1- (65,35)

CFS Endurance Sunday – Southie Orange 10AM
Row Sprint WOD
4 x 250

Partner Endurance Sprint WOD
AMRAP 12
150m / 100m Row
5 KB Snatches (Each Arm)
10 Burpees

Rest 2 Minutes

AMRAP 12
12 / 8 Cals Assault Bike
10 KB Sumo deadlifts
10 Shoulder Taps (Each Arm)

At Home WOD
21-18-15-12-9-6-3
Burpees
Air Squats
Hollow Rocks

DISCUSSION 3 Comments

  1. Trevor 01/14/2018 at 5:32 pm

    Meathead Sunday
    Box squat: 7×3 @205
    Bent Over Row: 5×7 @115
    Strict press: 4×5 @95
    Fat Bar Pull ups: 5×8

    In between sets heckle Coolidge while he completes the AMRAP.