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General Fitness 04.14.15

14
Apr

General Fitness 04.14.15

Prep Work
3X30 Hollow rock
3X10 Partner assisted power swing
3X 45 Single unders

WOD
100 Double unders
Then
5 Rds
60 M Farmers Carry
10 Russian Swings Single or Double KB
Then
100 Double unders

Rest 5 min

800m Run
rest 2 min
400m Run
rest 2 min
800m Run
For time

Cool Down
Mobility
Post results

5 Responses

  1. Brad L.

    WOD: 2-53# KB for farmer’s carry; 62# KB for Russian swings. Finished 11:03

    800M run – 3:51
    400M run – 1:52
    800M run – 4:15

  2. Andrea

    Subbed 4 minutes of rowing for the double unders so I wouldn’t pee my pants. First part of the work out done in 14:40 or 14:50. Something like that.

    Running:
    6:10 for the first 800
    3:10 for the 400
    7:25 for the second 800

  3. Jim

    1st part of WOD I completed at 9:10, 1st hundred DU’s I caught my foot on #3 then did 80 unbroken, then did 20. Used Green KB’s for Farmer Carry and Red for Swings. Final 100 DU’s did 50 unbroken then 2 sets of 25. Forearms were heavy. Took 5 min break then completed combined WOD just over 27 minutes, didn’t keep track of individual times.
    Love the DU’s in the WOD

  4. Vanessa Esquivel

    WOD
    100 Double unders – 2:30 DU work, not my day for these.

    Then

    5 Rds
    60 M Farmers Carry – 53# KBs
    10 Russian Swings Single KB – 62#

    Then

    100 Double unders – 2:30 DU work

    Rest 4 minutes –

    800m Run – 3:47
    rest 2 min
    400m Run – 1:40
    rest 2 min
    800m Run – 3:43

    Total time 30:10

  5. Teressa

    Gave myself 4 min time cap for DUs at beginning and end of the WOD

    WOD: Finished in 14:10

    4 min DU practice: this set was just terrible

    5rds:
    62# KB for Farmers Carry
    62# single KB Russian Swings

    4 min DU practice: Did 60 DU total, not quite as terrible as the first round, but still pretty bad. I can string them together when I’m practicing at home in my garage!! But am terrible when I actually have to do them for a WOD.

    800m run: 3:43
    400m: 1:49
    800m: 3:52

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