04/04/2019

4
Apr

04/04/2019

Rubicon Functional Fitness – Functional Fitness

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Mobility

4 minutes SRM with a Lacrosse ball, Dimple ball or Skillz ball

Warm-up

2 Steady Rounds:

12 Calorie Air Bike

10 Kipping Swings

8 Pausing Goblet Squats

then, 2 Steady Rounds:

5/side Spidermans

5 Inchworms

5 Boot Straps

Barbell Warm-up #4 (No Measure)

2 Steady Rounds with an empty bar::

5 Thrusters

5 Back Squats

5 Snatch grip Behind the Neck Press

5 OHS

WOD

S.O.S. (AMRAP – Reps)

AMRAP 15 minutes:

30 Wallballs (20/14)

30 Thrusters (105/70)

30 T2B

30 Overhead Squats (105/70)

20 Wallballs (20/14)

20 Thrusters (105/70)

20 T2B

20 Overhead Squats (105/70)

10 Wallballs (20/14)

10 Thrusters (105/70)

10 T2B

10 Overhead Squats (105/70)

Accessory

3 Steady Rounds:

50 Mountain Climbers

:30 seconds Wall Sit