03/29/2018 WOD

Southern Mass Functional Fitness – WOD

Warm-up

Warm-up (No Measure)

3 Rounds:

200m Run

10 PVC Pass Thru

5 PVC Sotts Press

3 Kip Swing + 1 Toe 2 bar + 3 Kip Swing

Weightlifting

Deadlift (5-5-3-3)

Metcon

Metcon (AMRAP – Rounds and Reps)

Teams of 2:

Complete as many rounds as possible in 30 mins:

800m Run (together)

40 Squat Snatches (115/75)

40 Toes-to-bars

80 Calorie Row/Bike
Teams of 2

-Both athletes must run 800m, the rest of the work can be shared and split up but only one person works at a time.

Goal: 2.5+ rounds

Post-Workout

Metcon (No Measure)

Gymnastics:

5 Rounds:

5 Ice Cream Makers

1 Muscle-up

5 Strict Ring Dips

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google+ photo

You are commenting using your Google+ account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

w

Connecting to %s

%d bloggers like this: