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General Fitness 04.29.15

29
Apr

General Fitness 04.29.15

Prep Work
50′ Inchworm push up
2X10 Drinking Birds
2X10 Leg pumps

Strength
Dead Lift
3,3,3,2,2,2
These reps are meant to be a little bit heavier then you have been going the last few weeks. -Touch n’ Go-

WOD
3 Min AMRAP
4 Single KB Long cycle+4 OVHD Walking lunges
(Alternate after 4 lunges are completed)
Rest 2 min

3 Min AMRAP
4 KB Snatch 10R+10L
10 Burpees over your bell
Rest 2 min

2 Min AMRAP
Max american swings 70/53

Cool Down
Mobility
Post results

6 Responses

  1. Jim

    Did DL’s with Andrew today. 225×3, 275×3, 295×3, 315×2, 325×2, & 345×2.
    Long Cycles and OVHD Lunge used a 35#KBkept it light wasn’t sure how the OVHD would feel on my shoulder, seemed fine, not sure how many I did?
    KB Snatches and Burpree used 44# didn’t keep count.
    American Swings used 62# KB only got 24 reps, back was a lil sore and I was spent by this point.
    Good WODs today!

  2. Hannah

    165 for 2 reps on the deadlift
    35 lbs for kb long cycle and lunges…2 rounds plus 4 reps I think?
    26 lb kb for snatches and burpees…1 round plus 24 reps
    35 lb kg for American swings and got 38

  3. Tiffany Carley

    Worked up to 295 for 2 reps on DL
    Used #35 in for long cycle and lunges able to get through 2 +13
    Snaches and burpees #35 kb 1 rd+15
    Used #44 kb for American swungs 42reps.
    Cool down row 800m

  4. Vanessa Esquivel

    Strength
    Dead Lift
    3,3,3,2,2,2
    155, 165, 175, 185, 195, tried my 1RM (205) on the last but only got 1

    WOD
    3 Min AMRAP
    4 Single KB Long cycle+4 OVHD Walking lunges
    (Alternate after 4 lunges are completed)
    Rest 2 min

    3 full rounds w 35# for right arm 26# on left.

    3 Min AMRAP
    4 KB Snatch 10R+10L
    10 Burpees over your bell
    Rest 2 min

    1 round + 27 w 26#

    2 Min AMRAP
    Max american swings

    40 w 44#

  5. Christy K.

    Strength: Dead lifts
    3@125#, 3@155#, 3@175#, 2@195#, 2@215#, 2@225# (WOO! This is a 10# PR from last friday, when I did 3@215#, before that, my 1RM was 205#)

    WOD
    3min AMRAP (KB long cycle + ovhd lunges): 2rounds + 4long cycles on the R @35#
    3min AMRAP (10Snatch each side + 10Burpees): 1round + 20snatches @35#
    2min AMRAP (Max American swings): 53 @35#

  6. RileyW

    Deadlifts: 3@225, 3@275, 3@275, 2@300, 2@300, 2@325 PR!

    3min AMRAP (KB long cycle + ovhd lunges): 3rounds @ 53
    3min AMRAP (10Snatch each side + 10Burpees): 1.5round + 20snatches @ 44
    2min AMRAP (Max American swings): 40 @ 44#

    It was a good one!

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