Weekly Benchmark/Strength Schedule
Warm-up
5-4-3-2-1
Hang Muscle Snatch
Overhead Squat
100m Run after each set
Strength
Overhead Squat
3-3-3-3-3
WOD
10-9-8-7-6-5-4-3-2-1
Power Snatches (95,65)
20 Double Unders after each Round
Level 2- 75,50
Level 1- 65,35
ADV – Heavy Rope
CFS Endurance Sunday – Southie Orange 10AM
Endurance Wod
2 Rounds per WOD
4 Minutes each round (at min 2 start over)
1 Minute rest between rounds
2 Minutes rest between WODs
WOD 1
12 KB Gob Squat Clean
200m Run
Max SDHP
WOD 2
60 Double Unders
15/10 Cals Bike
Max Ring Dips
WOD 3
15/10 Cals Ski
12 Wallballs
Max Box Jumps Overs
**Scaling and Movement substitutions given in class