12/28/2018

28
Dec

12/28/2018

Rubicon Functional Fitness – Functional Fitness

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Warm-up

200 m Jog

20m Spidermans

20m Alt Air Squats

20m Inchworms

Mobility

2 minutes per side Couch Stretch

Strength

Deadlift (5 x 6)

Athletes will build up to 65% of their 1RM and perform 5 sets of 6 reps.

WOD

Metcon (Time)

For Time:

400m Run

21 Squat Cleans (135/95)

400m Run

15 Squats Cleans

400m Run

9 Squat Cleans

400m Run
Starting and ending with a run. Athletes have a time cap of 18 minutes. Pick a weight on the barbell that you could perform 10 TnG Squat Cleans unbroken when totally fresh. This wod should not be performed with singles. Pick a distance that you can run the whole time. Row 500 meters if unable to run.