06/24/2017 Team WOD

Southern Mass Functional Fitness – Team WOD

Metcon

Metcon (Time)

Teams of 3 (2 guys & 1 girl or 2 girls & 1 guy)

1 Mile Run (together)

30 Squat Cleans (135/95)

30 Burpee Box Jumps (24/20)

3000m Row

20 Squat Cleans (135/95)

20 Burpee Box Jumps (24/20)

300 Double Unders

10 Ring Muscle Ups

06/23/2017 WOD

Southern Mass Functional Fitness – WOD

Warm-up

Warm-up (No Measure)

50′ Butt Kick

50′ High Knees

50′ Side Shuffle L

50′ Side Shuffle R

10 Kip Swings

50′ Low Skip

50′ High Skip

10 Spiderman

5 Double Spiderman

10 Bootstrappers

Weightlifting

Push Press (5-5-5)

Metcon

Warm-up (No Measure)

For time:

50 Hang Power Snatches (75/55)

50 Calorie Row/Bike

30 Overhead Squats (95/65)

30 Calorie Row/ Bike

10 Hang Squat Snatches (135/95)

10 Calorie Row/Bike

Post-Workout

Metcon (No Measure)

Lower back/Calf Roll

06/22/2017 WOD

Southern Mass Functional Fitness – WOD

Warm-up

Warm-up (No Measure)

With a partner:

Row 1000m total. Each partner rows as close to 100m increments as possible. Complete 1 burpee for each meter over the assigned 100m (up to 8) while other partner rows 100m.

Banded Shoulder stretch 2 min/side

Weightlifting

Clean and Jerk (3-3-3-3)

Metcon

Badger (Time)

Three Rounds for time of:

30 ‘Squat’ Cleans, 95#

30 Pull-ups

Run 800 meters
In honor of Navy Chief Petty Officer Mark Carter, 27, of Virginia Beach, VA who was killed in Iraq 11 December 2007.
To learn more about Badger click here
Squat Cleans 95/65

Post-Workout

Metcon (No Measure)

Midline/Accessory:

3 Rounds:

Hollow Hold :30

10 Laternal Raises, pick load

10 Dumbbell 45 degree raises, pick load

10 Front Raises, pick load