5/24/2018

Hinton Functional Fitness – Boot Camp

The Ghost (6 Rounds for reps)

The Ghost

6 rounds of:

1 minute of rowing

1 minute of burpees

1 minute of double-unders

1 minute rest

Try for as many reps as possible of EACH exercise, not just total score. Post separate totals of calories rowed, burpee reps and double-under reps completed to comments.

By kevinbest73

5/24/2018

Hinton Functional Fitness – X-Fit

Warm-up

5 rounds Cindy

5 pull-ups

10 push ups

15 air squats

Then:

Warm up your

hang power snatch

to the heavest weight in the Metcon you will use.

Metcon (Time)

800m run

12 hang power snatch 95/65

12 box jumps 30/24

400 m run

9 hang power snatch 115/80

9 box jumps 30/24

200m run

6 hang power snatch 135/95

6 box jumps 30/24

By kevinbest73

5/23/2018

Hinton Functional Fitness – Boot Camp

Metcon (Time)

21-15-9

db thrusters 30/20lb

pullups / ring rows

mt. Climbers (per leg)

after the 21= 800m run

after the 15 = 400m run

after the 9 = 200 m run

By kevinbest73

5/23/2018

Hinton Functional Fitness – X-Fit

Accessory work

5:00 minutes

21-18-15-12-9 weighted sit ups

:15 second L-hang after every set

Power Clean (16 minutes )

Work up to a heavy weight for today

Metcon (Time)

Partners

4 rounds

A: farmer carry (100ft. about)

B: 20 calorie row + 5 power cleans (60% of todays weight)

*if you finish the farmer carry, wait for partner to finish cleans before starting the row, or vice versa*

By kevinbest73

5/22/2018

Hinton Functional Fitness – Boot Camp

Metcon (Time)

40-30-20-10

Kb swings 35/26

Push ups

Goblet squats

Sit ups

By kevinbest73

5/22/2018

Hinton Functional Fitness – X-Fit

Thank you Stacey Green for gaining another year of wisdom, and letting us share this WOD with you!

Stacey Green (Time)

2 km run

Then:

3 rounds

5 TTB

10 s2oh 95/65

35 sit ups
30:00 time cap

Bench Press

With remaining time find your 1rm bench press

By kevinbest73