HOME WOD – Week 5, Day 1
24
Jul

WOD – Week 5, Day 1

Posted in Training

Strength:
Maximum Effort (Repetition scheme 8,5,5,3,3,3): Good Mornings *** (do not go too heavy on these- you should feel these in your hamstring if you feel it in your lower back stop your doing the exercise incorrectly)

Rest 5-10 minutes

Metabolic Conditioning: (As Fast As Possible: 50-40-30-20-10 for time)
- Double Unders (if you can not do Double Unders then 5 reps for every double under 250, 200, 150, 100, 50 Single Under)
- Sit ups

(If you can  not do double unders do 5 time the amount of single jumps or do actual number of tuck jumps (jump and bring knees to chest))

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

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Combiners! There is still time to join the SEALFIT 20X Challenge at @njbluetitan in Rockaway, NJ on Saturday November 8th. This is a chance to test yourself against some of the best warriors of our time and learn the secrets of overcoming any mental or physical obstacle that stands in your way. Use code "BT20" for 20% off. #cmc #cmcombine #sealfit #navyseals #bluetitan #functionalfitness

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_luischavez_ We doing this @castro327 or nah?
About 9 hours ago
_luischavez_ @ruihelder you down or nah?
About 9 hours ago
ruihelder Hey @_luischavez_ can't. I'm on straight recovery. Just got surgery 2 days ago :-)
About 9 hours ago
_luischavez_ Don't worry @ruihelder I got you! I'm on Skype with A-rod right now for that HGH so you can recover on time lol ... Its all good I hope you recover fast!
About 9 hours ago
danonefit Where is this?? On the website it says CA....
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#TBT Double tap if you slid down Camelback in May. #cmc #cmcombine #poconos #camelback #muddy

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_belle30_ Lol by the time I got to it someone ripped it with their cleats
About 1 day ago
thedanabird The rocks felt great on my spine...
About 1 day ago
rallsop21 One of my favorite parts of the course 👍
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Never stop climbing. #cmc #cmcombine #crossfit #functionalfitness #ocr #motivation #obstacles

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