05/10/2019

10
May

05/10/2019

Announcements

Gym CLOSED this weekend Saturday and Sunday (5/11 & 5/12) for construction and Mother’s Day

Rubicon Functional Fitness – Functional Fitness

View Public Whiteboard

Mobility

8 minutes SMR – Pick 2 and split the time:

– Foam Roller

– Rumble Roller

– Skillz Ball

– Dimple Ball

– Lacrosse Ball

Warm-up

Warm-up #5 (No Measure)

Circles for 30 seconds in each direction:

Arms – Forwards/Backwards

Hips – Right/Left

Knees – Right/Left

Ankles – Right/Left

2 Steady Rounds:

15 Russian KB Swings

10 Goblet Squats

5/side Single Arm KB Press

Barbell Warm-up #5 (No Measure)

2 Steady Rounds with an empty bar:

9 Deadlifts

7 Hang Power Cleans

5 Push Jerks

WOD

DT (Time)

5 Rounds for time:

12 Deadlifts, 155# / 105#

9 Hang Power Cleans, 155# / 105#

6 Push Jerks, 155# / 105#
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on February, 20 2009
To learn more about DT click here