27
Jan
General Fitness 01.27.14
Prep Work
2 Sets of
50′ Squat and walk
:30 Table top stretch
Strength
5,5,5+
Back squat
Take 70% of your 1RM and use for the 3 sets. The 5+ set is no more then 15 reps. Keep track of reps we will be using this information for the next few weeks.
WOD
6 Med Ball Clean-(Full Squat)
10 Burpee’s over the ball
6 Kipping Pull ups
12 Min Amrap
Cool Down
500M row
Mobility
***Note Post results to website, Only a few comments…FranRap?
Squats- 205×5,5,10. Felt good. Wod-5 rds + 9 reps. I was gassed by the 6 minutes mark. Good way to start the week
Squats 185×5,5,10. WOD 9 rounds, nauseated.
185 on the squats 5, 5, 15. WOD 5 rounds plus 16 reps. This one wiped me out.
135 squat 5,5,10. WOD 5+4. Closest I’ve come to puking yet. Still feel like I’m choking down lactic acid…
85lbs squat 5-5-15
WOD 6 rounds +6 reps
105lbs Squats 5,5,15. 7 rounds on the WOD. That little jump over the ball seemed to add a little sumthin to this one for me… Killa.. And I loved it!
85lb on the squats. 5+5+15
WOD: 5 rounds + 5 reps.
Pretty tough, had to take a few mini breaks in between stations…
175 squat 5-5-10, WOD 4 rounds plus 16.
Gassed at end, I HATE Burpee’s! Good workout though
130 5+5+15. Didnt think i would be able to get all 15 reps but i somehow managed to.
3 rounds +12 for the WOD.
Those kipping pullups were hard for me and slowed me way down, but I was over thinking them. Something to work on for thursday.
Used the green band for pull-ups.
Squat 225 5,5,15 last 5 got everything I had but it was good
WOD 6rds + 6 wall ball cleans
Legs were out of gas from the squats but felt like I gave all I had!!
5x5x15 @ 265
8+16 WOD
Squat 185×5 185×5 225×6
Wod-7 rounds + 6 wall ball cleans with 20lb ball.
500m row 1:41
Squat 295# 2×5 1×15
5+12 great wod love n hate burpees… My row feels sluggish.
Squat 50lb 2×5..1×15
5 rounds 14lb ball
Squat 105×2 1×11
4 wod
20lbs ball
1:47 500m row
Legs feel like jello
Great work out.
Feel well conditions
Welcome to the blog Buddy!
115# 5,5,15 – need more wt
7rds but didn’t know how to do the 1st exercise correctly. Had really hard time jumping over the ball.
BS 85lbs 5,5,15. 16lb med ball 6rounds+13.
5,5 & 8 @ 115lb – WOD 6 Rounds – 20lbs
Thank you everybody for commenting. We Had around 70ppl in today… Looks like the General Fitness group is more on the ball 😛
55lb back squat 5-5-9
4 rounds + 21
Was tough but felt good after.
105 squat 5,5,12
WOD
6 rounds + 6 med ball cleans
Killed me today. Happy Monday I guess. :-/
Yay! First time posting results (peer pressure)!
Back squat 85lbs 5,5,10
WOD 5 rounds