HOME WOD – Week 4, Day 5

WOD – Week 4, Day 5

Posted in Training

Dynamic Effort: 3 reps (Every: 45 seconds for a total of 8 rounds): Bench Press ( 50-65% of your maximum weight from Monday’s workout)

Rest 5 – 10 minutes

Metabolic Conditioning: (As many rounds as possible in 15:00)
- 100 feet Overhead Walking Lunges  – 25lbs plate for men / 10 lbs plate for women
- 10 Kettlebell Swings 2 men / 1.5 women – pood
- 20 Push ups

This workout is specially designed by Brian Harkins from NYC Endurance, for the NYC Urban Assault.


Land of the free, home of the brave. Happy Thursday! #cmcombine #patrioticathletes #endure #honor #conquer #fitfam

rjmoloney @instaaphil
About 18 hours ago
coachvinbrcf @thebrooklynbox
About 18 hours ago
tomboyish_diva @cmcombine is the 2015 schedule set yet?
About 17 hours ago
cmcombine @tomboyish_diva Next week!
About 7 hours from now
tomboyish_diva @cmcombine Yes! Thanks! My friends and I are looking forward to another season!
About 2 hours ago

This is 100% accurate. #cmcombine #nutrition #eatclean #fitfam #fitnesscommunity #crossfit #athletes

that_strong_chick Word
About 22 hours ago
that_strong_chick @runnergirl1971... The struggle is sooooo real
About 22 hours ago
paigemariefesta @gbambi117 on point. So true
About 22 hours ago
daniicx3 @jusbrath
About 22 hours ago
dieselk21 @beersyboy615
About 20 hours ago

They make this look good. @wrknyc deserves all of the style points. #cmcombine #stylish #wrknyc #combiners #athletes #lookingood #humpday

dafullmonty @ekg29
About 2 days ago
clarkent411 Left is hot @fighterfitnesstraining
About 2 days ago
ekg29 @dafullmonty Thx for shooting me out! @clarkent411 😉☺️ coming back harder this year!
About 2 days ago
ekg29 #Wrknyc always rolls deep @elala007 @bdouglass1982 @bigtoethumbs @p.thaler
About 2 days ago
acidreign23 @ekg29 I think you meant "shouting" you out and not "shooting" you out, lol! And I think I got cut off in this pic! Wth!!! Lol!!
About 2 days ago