Weekly Strength/Benchmark Schedule – click here
Warm-up
Teams of 3
*Grab 1 set of parallettes
2 Rounds
1 min on / :20 rotate
1. Parallette shoot throughs
2. Burpees to Target
3. Inchworms + 3 Push Ups
Strength
Overhead Squat
5-5-5-5-5
WOD
10 Minute AMRAP
10 Deadlifts (225,155)
10 Ring Dips
Level 2- 185, 115
Level 1- 135, 95
CFS Endurance WOD (Southie Orange 10AM)
Coach Sebastian is BACK this weekend!
EMOM 6 – Row 200m/150m
EMOM 6 – 40 sec Sprint (Indoors)
Rest 2 Minutes
EMOM 4 – Row 225m/175m
EMOM 4 – 20/15 Box Jump Overs (24/20)
Rest 1 Minute
EMOM 2 – Row 250m/200m
EMOM 2 – 15/10 Burpees
Cash Out
4 Rounds
Min. 1 – Max Hollow Hold
Min. 2 – Max Superman Hold
Min. 3 – Max Dead Hang Hold
*Additional Scaling options given in class.
At Home WOD
3 Rounds
20 Burpees
40 Air Squats
60 Alternating Bicycle Crunches