WOD / TUESDAY, JANUARY 8

Fun first day of Functional Bodybuilding!  If you didn’t get to come Monday morning then you can come in tonight @ 7pm and complete the same training session! @functional.bodybuilding 

Mobility 

2:00 Straddle Pose 

Strength/Skill

Every 2:00 x 4 sets: 

From 0:00-2:00 - 9 Power Snatches, 95lbs/65lbs

From 2:00-4:00 - 7 Power Snatches, 115lbs/75lbs

From 4:00-6:00 - 5 Power Snatches, 135lbs/85lbs

From 6:00-8:00 - 3 Power Snatches, 155lbs/95lbs  

Rest, then...

5 rounds for time of: 

45 Double-unders

300m Row 

15 Power Snatches, 75lbs/55lbs 

Competitors 

1. Strength/Skill 

115lbs/75lbs, 135lbs/95lbs, 155lbs/105lbs, 185lbs/125lbs 

2. WOD 

3. Aerobic 

4 x 200m Run 

3 x 400m Run 

2 x 800m Run 

1 x 1200m Run

Rest 1:00 after each set. 

4. Gymnastics 

Every 3:00 x 5 sets of: 

15m HS Walk + 5-7 Strict HSPU 

•Functional Bodybuilding (7:00pm).  This is the same training session as Monday’s.

Rocco Di Jerlando