HOME WOD – Week 4, Day 5
24
Jul

WOD – Week 4, Day 5

Posted in Training

Strength:
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.

Instagram

Caption this pic from Brooklyn. Our favorite gets a CMC t-shirt!! And....GO! #cmcbrooklyn #mud #barbedwire #captionthis

cmcombine
kold_blooded1 I don't always roll around in the mud but when I do, I do it at @cmcombine
About 3 hours ago
sas3033 Dude, this is part of the #WOD !?
About 2 hours ago
thej2fit Hey girl, how about we get dirty 😉 @cmcombine
About 2 hours ago
mcgovernpat Milk was a bad choice.
About 2 hours ago
bennyroitman CMC: Training for when the zombies come
About 2 hours ago

Happy Monday, combiners! So...what did you think about Brooklyn? #cmc #cmcbrooklyn #honor #endure #conquer

cmcombine
stewardessgodzilla Awesome event!!! Very well done!!!
About 3 days ago
sallyacc When do the photos post?
About 3 days ago
marathonmanx @cmcombine hey guys I sent you guy a email my course time was off by a hour and a half if you guys could get back to me that would be great
About 3 days ago
laurierice Awesome event!! Loved the PIT!!! @hittrainingnj was happy to represent!!
About 2 days ago
themikeishere Loved it. I'm going to remember this.
About 2 days ago

It's an HONOR to watch men like Brendan compete. Your excuse NO LONGER exists. #cmc #yellowribbonfund #cmcbrooklyn #veterans #honor #conquer

cmcombine
yomz83 Truly amazing
About 4 days ago
daniicx3 @jusbrath @dirtdoc8404
About 4 days ago
sallyacc @mimise16 hey noemi. Show my dad this picture if you can. This was the guy i was telling him about.
About 4 days ago
mimise16 @sallyacc wow!! Amazing!
About 4 days ago
cmcombine @jimecow Well said.
About 4 days ago