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General Fitness 05.13.14

12
May

General Fitness 05.13.14

Prep Work
400M Jog
3 Sets of
10 Feet together Burpees
:30 Banded Lat stretch L+R

WOD
For time
500m Row
50 Burpees

Rest 5 Min

20 Pull ups
10 Walking lunges
15 Pull ups
10 Walking lunges
10 Pull ups
10 Walking lunges
5 Pull ups

Acc Work
2 Min Long Cycle Right
2 Min Long Cycle Left
Setting your bell dow terminates the Whole set.
No more than 70/53

Cool Down
Mobility
Post results

6 Responses

  1. Jim

    500m Row 1:38
    50 Burpee’s 6:56 (includes row time)
    Started Pull-ups at 11:56 finished at 17:32.
    Long cycle Right 15 (13 with 53# and 2 with 44#)
    Long cycle Left 18 – 44#
    Good work out today

  2. WOD
    For time
    500m Row
    50 Burpees
    Time- 4:59

    Rest 5 Min

    20 Pull ups
    10 Walking lunges
    15 Pull ups
    10 Walking lunges
    10 Pull ups
    10 Walking lunges
    5 Pull ups
    Time- 3:03

    Total time for both WODs combined 8:02

    Acc Work
    2 Min Long Cycle Right
    *20 with 53 lb bell
    2 Min Long Cycle Left
    *15 with 53 lb bell

  3. Tiffany

    500m row 1:54
    50 burpees ended at 7:36 including row.
    Lost track of time for the pull ups and lunges I think it was around 8 mins.
    Acc work done with 44lb kb. I was only able to bust out 6 on right and 5 on the left. I was feeling a little sick those last 4 mins so I did a lot of rest in the rack position.
    Great conditioning day. It killed me but I loved it. 🙂

  4. Matt Stiles

    500m row and 50 burpees….4:41

    Pull-ups and lunges…. 4:31 (had some serious grip issues)

    Total WOD time not counting 5 min rest….9:12

    Killer workout but I was a fan.

  5. Jenna

    Row 2:10
    Burpees finished at total time of 8:20
    Pull ups and lunges 7:10
    Think I am going to be sore tomorrow. .but still a great day:)

  6. T

    Row 2:01. Finished burpees 5:23. Started WOD 10:23 can’t recall finish time but I was pushing it. Used 32KB for lunges and no band on pull-ups . Accessory 25 on r side but only 18 on L side used 32KB

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