05/07/2019

7
May

05/07/2019

Rubicon Functional Fitness – Functional Fitness

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Mobility

5 minutes SMR

Warm-up

2 Steady Rounds:

15 Russian KB Swings

10 Goblet Squats

5/side KB Press

2 Steady Rounds:

20 Double Under’s (3:1)

10/side Lunges

10 Pushups

Strength

Shoulder Press (3 x 3)

Build up to 75% of your 1RM and then perform 3 sets of 3 reps at that weight

WOD

GUNS BLAZIN’ (Time)

4 Rounds for time:

1 – Shoulder Press (135/95)

3 – Push Press (135/95)

5 – Push Jerks (135/95)

50 Double Unders ( 3:1)
15 minute time cap. Athletes must clean the weight off the floor. The Shoulder Press will most likely determining movement for the weight in this work out. Double under’s are scaled 3 to 1 for single under’s.