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 โ€“ 10 minutes

Metabolic Conditioning: (As many rounds as possible in 15:00)
- 100 feet Overhead Walking Lungesย  – 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.


One very big Happy Birthday to this guy @seanrogerscmc. #cmcombine #family #happybirthday

misterabsfitness Happy birthday brother!!! ๐Ÿ’ช๐Ÿ’ช๐Ÿ’ช๐ŸŽ๐ŸŽ
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rjnj14 Happy birthday @seanrogerscmc !
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miguelfitnessny Happy birthday my brother @seanrogerscmc @cmcombine
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allisonro91 Happy birthday @seanrogerscmc !!!!
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madden_lisa Happy Burpeeday, Sean!
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The sun is peaking through the clouds of this endless winter. Suns out, guns out. #cmcombine #fitness #ronburgundy #crossfit #motivation #stayclassy

chrisrisi11 Any word on 2015 dates?
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lucia_babyyy @marathonmanx
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marathonmanx @lucia_babyyy is that us
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jsuss88 @chantalryp @morgpitch @jpineo1
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gceph Any news on upcoming races?
About 1 day ago

#Repost from @hollyrilinger. This isn't a summer body. This is an every damn day body. When I take off my winter coat I see the exact same thing I see when I put on my bikini. When we stop seeing fitness as a seasonal journey we see LASTING change. Make this your life. Make this an #everydamndaything #justdoit #saynotosummerbodies #yearround #abs #sixpack #cmcombine #flywheel #nevercoast

brandonmoody Stoked!
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