Weekly Strength/Benchmark Schedule – Click Here
Warm-Up
3 Rounds
250m Row
50’ Bear Crawl
50’ Broad Jump
Strength
Push-jerk
3-3-3-3-3
WOD
5 Rounds
250m Row
15 Push-presses (95,65)
Level 2- 75,55
Level 1- 65,35
CFS Endurance Sunday – Southie Orange 10AM
5 Rounds Per WOD
1 Minute Rest Between Rounds
2 Minutes Rest between WODs
WOD 1
In 2 min to complete
10 KB Gob Squat Clean (Light/Fast)
200m Run
Max Burpees
WOD 2
In 2 min to complete
12/9 Ski Erg
60 Dubs (80 ADV)
Max Burpees
WOD 3
In 2 min to complete
10 SIngle Arm KB (Deadlift + Rev. Lunge)
12/9 Cals Bike
Max Burpees
At Home WOD
AMRAP:20
20 Burpees
30 Hollow Rocks
40 Air Squats
1:00 Forearm Plank Hold