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.


Make the finish line your starting line. Did you sign up for CMC's Winter Assault yet? #cmcombine #cmcbaltimore #winterassault #crossfit #functionalfitness #fitspo

cmmoore2012 Hey, that looks like me at the top of that rope.....@cmmoore2012
About 9 hours ago
ollieoops #iminlovewiththatgirl
About 8 hours ago

This is one of your PIT judges for CMC's Winter Assault and yes, she's as tough as she looks. Are YOU ready to dominate these three PIT workouts? @sbmorecrossfit is ready for you. #cmcombine #cmcbaltimore #winterassault #baltimore #sbmorecrossfit


Yoda knows all about it. The struggle is real. #cmcombine #cmcbaltimore #winterassault #yoda #starwars #legdayproblems

meagv Haha @caitvogel28 this made me laugh
About 1 day ago
brittneytartaro @wpriemer77 ahaa
About 1 day ago
livelaughlift_ Dem lunges @jordanbehler_
About 1 day ago
brian_qsick @tom_q
About 1 day ago
whatdfaulk @n_shears
About 1 day ago