Functional Fitness

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Happy Monday crew. Hope everyone enjoyed the Super Bowl yesterday. Time to pay the man and get back into training. Lots of good options to choose from in addition to the metcon which is a repeat from 2012. Figure out a good way to pace the workout through the large sets. For the gymnastics piece, take the row as a recovery row. The goal for this piece is to build more endurance with bar muscle ups as well as figuring out pacing for recovery rows.

A/B/E mandatory. Choose C or D based on weaknesses and time.

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A. Strength

BS 4x5@75-80%

B. Metcon (Open WOD 12.4)

12 AMRAP

150 WB (20/14)
90 DU
30 MU

C. Interval

15 AMRAP, rest 1:00 between sets

5-10-15 C2BPU, thruster (95/65)

D. Gymnastics

One max set of bar MU, rest 3:00

Then, for time:5 rounds of 50% max set
Row 250m as rest

E. Accessory

Single leg RDL 3x10

Weighted pull-up 3x6

BB backrack walking lunge 3x50'
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#cronusfit #rltw #besomebody #earnit #paytheman