10/23/2017 WOD

Southern Mass Functional Fitness – WOD

Warm-up

Warm-up (No Measure)

3 Way Hip Stretch x3 each side

2 Rounds:

10 Good Morning w/ Barbell

5 Roll Over V-sits

10 Boot Strappers

Weightlifting

Back Squat (5-5-5-5-5)

Gymnastics

Chest-To-Bar Pull-ups (10 reps every 1 minute for 10 mins)

Metcon

Metcon (AMRAP – Reps)

As many reps as possible in 15 minutes:

1000m Row

Clusters (135/95)

800m Run

Clusters (135/95)

1.5 miles on AB

Clusters (135/95)
0-5 mins

Row 1000m + max rep Clusters

5-10 mins

800m Run + max rep Clusters

10-15 mins

Bike 1.5 miles + max rep Clusters

Goal: Just get it done

Post-Workout

Metcon (Time)

3 Rounds for time:

10 Reverse Lunges (left), pick load

10 Reverse Lunges (right), pick load

20 Banded Good Mornings

10/22/2017 Bootcamp

Southern Mass Functional Fitness – Bootcamp

Metcon

Metcon (Time)

3 Rounds for time:

500m Row

20 Handstand Pushups

20 Calorie Bike

30 Kettlebell Snatch (53/35)

400m Run

50 Wallballs (20/14)

100 Double Unders or 200 Singles