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General Fitness 04.28.15


General Fitness 04.28.15

Prep work:
400m jog
2X10 lat pull ups
2X 10 lateral lunges
If you need to work on any extra mobility before the beginning of the wod take a few min and address it as much as needed

4 Rds for quality

Lvl one
400 m run
15 wall ball shots
10 pull ups
Rest 90 seconds

Lvl two
400 m run
15 thrusters 75/55
5/3 muscle ups
Rest 90 seconds

The goal is to go unbroken on as much as possible

Rest  as much as needed then complete

B: 3X500M row try and keep a challenging pace for each set. There is no specified rest time.

Cool down
Post results

3 Responses

  1. Jim

    Did Level 1 at 17:45, didn’t keep track of individual round times, took 90 sec break for each round, did all my wall balls unbroken – this is a 1st for me.
    Only rowed 1 round at 1:48, my hip started hurting so I called it good – this age stuff blows.

  2. Teressa

    I don’t know if it was the workout or me, but today totally kicked my butt!

    Level 1 WOD:
    4rds: 400m run, 15 wall balls (14# ball), 10 pull-ups

    3:32 (strict pull-ups, green band)
    4:06 (strict pull-ups)
    4:09 (kipping pull ups, no band)
    4:10 (kipping)

    All wall balls were unbroken, but had to break up the pull ups to sets of 2 and 3 (or just 1 at a time…)

    3x500m row: 1:59, 1:59, 1:57

  3. Vanessa Esquivel

    A: 4 Rds for quality

    Lvl one
    400 m run
    15 wall ball shots w 14# ball
    10 pull ups
    Rest 90 seconds

    Total time 17:28
    Individual time: 3:00, 3:12, 3:22, 3:24

    Under 2 minutes on the 400 M runs. For wall balls, tried to go unbroken on the first two but I usually mess up a couple times then keep going, 10-5 on the last two sets. Broke up pull ups into sets of 2-5.

    Rested about 5 minutes

    B: 3X500M row

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