Function & Fitness July 7th

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Function

7/7/2014 Beginner Intermediate Advanced
Roll Out Side Roll
Warm Up 5min z1
+Coaches Choice
Mobility Coaches Choice
Skill KB Swings/T2B
WOD 3 rounds of:
1 min rowing
1 min burpees
1 min double-unders
1 minute rest+

3 Rounds of:
1 min KB Swings
1 min T2B
1 min Box Jump (Step Down)

3 rounds of:
1 min rowing
1 min burpees
1 min double-unders
1 minute rest+

3 Rounds of:
1 min KB Swings
1 min T2B
1 min Box Jump (Step Down)

3 rounds of:
1 min rowing
1 min burpees
1 min double-unders
1 minute rest+

3 Rounds of:
1 min KB Swings
1 min T2B
1 min Box Jump (Step Down)

Cool Down 5 min. Z1

Fitness

7/7/2014 Beginner Intermediate Advanced
Roll Out As needed before class
Warm Up 5 min z1
Your Choice
+
15 shoulder rols
2x20sec Samson
3×5 of each
Pull Ups
Sit Ups
Goblet Squat
Goblet Lunge
Mobility Get what you need
Skill Back Squats/Thrusters
WOD A. Build to a Tough Back Squat in 8min
B1. Back Squat 5×2 @80%
B2. Negative Pull Ups 3-5 reps, 3 sets
rest 60 sec
+
5 min
Row @80-90%
rest 3 min
5 min
10 Box Jumps
5 Thrusters 65#45#
40 Du
A. Build to a Tough Back Squat in 8min
B1. Back Squat 5×2 @80%
B2. Stritch Pull Ups 5-7 reps, 3 sets
rest 60 sec
+
5 min
Row @80-90%
rest 3 min
5 min
10 Box Jumps
5 Thrusters 95#/65
40 Du
A. Build to a Tough Back Squat in 8min
B1. Back Squat 5×2 @80%
B2. W. Pull Ups 3-4 reps, 3 sets
rest 60 sec
+
5 min
Row @80-90%
rest 3 min
5 min
10 Box Jumps
5 Thrusters 135#/95#
40 Du

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