Call Us: (509) 895-5624

General Fitness 01.19.15

18
Jan

General Fitness 01.19.15

Congratulations to everyone that competed this weekend, and a special shout out to JD on his first place finish in the Men’s open division, Gina 1st place in the women’s Master Division, and Eric Johnson  2nd place finish in the Men’s Master Division.

Prep work
3 min squat test
2X10 lateral lunges w/weight
2X:30 soleus stretch

Strength
Taking no more then last weeks 5rm perform the following
6X 2+1-1/4 back squat
( 3 squats, before you stand up all the way on the last one only raise up to parallel and go back down to the hole and drive out)

Weight should be heavy for all sets

WOD
30 cal row for time
Rest as needed

3 Rds of
5 deadlifts 135/95
5 hang power clean 135/95
5 push press 135/95
Rest as needed

30 cal row for time

Cool down
Mobility
Post results

12 Responses

  1. Andre M

    Back squat:205lbs-worked on speed
    WOD:
    30 cal-1:30
    135lbs for deadlift, clean and thrusters finished 4:19 thanks Brenden for the push

  2. Jim

    I stayed light for the Squats at 165#, the 3 rep 1/4 squat did not agree with my back, so I played it safe.
    For the WOD I used 135 for the bar portion, I really didn’t look at the clock today so not too sure of the times?

  3. Vanessa Esquivel

    Strength – 6X 2+1-1/4 back squat
    125# for 2 and 135# for 4 sets

    WOD
    30 cal row: 1:33

    5 Rds w 65#
    5 deadlifts
    5 hang power clean
    total time 3:33

    30 cal row: 1:41

  4. Mandi

    Strength: 135# for all 6 sets
    WOD: first row 1:56
    Used 85# for deadlifts, cleans and push press. Finished in 3:32. Thanks for pushing me Clint!
    Second row finished in 2:05

  5. Trish

    Backsquats- 95lbs
    1st 30 cal Row- 1:50
    WOD-65lbs
    Timed each round with about 30-45 sec rest in between.
    1:00, 1:15, 45sec
    2nd 30 cal Row- 1:49
    The rows were really difficult for me but I’m positive this is the fastest I’ve ever rowed!! Was really excited! Yay!
    Also did about 15 min of trying to get double-unders :/ still haven’t got one yet! But I will someday!

  6. Tiffany Carley

    185 for squats.
    30 cal row 1:45
    Used #95 for dl, hang power clean & push press. Each rd took about 1:30 give or take and few secs. Rested 30 to 45secs btw rds. All rds unbroken yay!
    30 cal row 1:45
    My energy is coming back after a sluggish week. My rowing wasn’t great but love lifting the heavy weight again.

Leave a Reply