08/22/2017 WOD

Southern Mass Functional Fitness – WOD

Warm-up

Warm-up (No Measure)

3 Rounds:

5 Deadlifts w/ empty bar

5 HPC

5 Front Squats

5 Push Press or Push Jerk

5 Good Mornings

Weightlifting

Deadlift (2×15)

Bent Over Row (3×12)

Metcon

Metcon (Time)

Teams of 3:

21-15-9

Thruster (95/65)

Chest to bar Pullups

Overhead Squats (95/65)

Hand Release Push Ups

-Perform like a conga line. Teams pick the order, as soon as partner 1 moves onto C2B Pullups, Partner 2 can start on Thrusters and so on.
Goal: Just get it done!

Post-Workout

Metcon (No Measure)

Roll/Smash Lats/Quads 2 min/side

KB Front Rack Carry (53/35) 2x200m

Hip Extension 3×20

08/21/2017 WOD

Southern Mass Functional Fitness – WOD

Warm-up

Warm-up (No Measure)

Banded Shoulder Stretch

3 Rounds:

3 Muscle Up Transition

2 Wall Walks

5 KB Deadlifts

5 Russian KB Swings

5 Goblet Squats

3 Way Hip Stretch

Weightlifting

Back Squat (20 Reps)

Metcon

Metcon (AMRAP – Rounds and Reps)

Complete as many rounds as possible in 20 minutes of:

2 Muscle Ups

4 Handstand Pushups

8 Kettlebell Swings (70/53)

Post-Workout

Metcon (No Measure)

3 Rounds:

15 Reverse Hypers, pick load

15 Back Extensions

08/20/2017 Bootcamp

Southern Mass Functional Fitness – Bootcamp

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP30

200m Run

7 Burpees

10 Pull Ups

20 Calorie Row/Bike

50 Double Unders or 100 Singles