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General Fitness 05.13.15

13
May

General Fitness 05.13.15

Prep Work
2X10 Partner assisted power swings
2X10 Drinking Birds
2X10 Leg pumps

Strength
Dead lift
3,3,2,2,1,1
Last two singles should be no more then 100% of old 1RM

WOD
2 Rds for individual times
30 Alternating Dumbbell snatches 65/45
30 Box jumps 30″/24″
30 American Swings 70/53
30 Wall Ball shots 12’/10′ W 20lb/14lb
3 min rest in between rds

Cool Down
Mobility
Post results

7 Responses

  1. Samm

    Not enough time for strength AND WOD this morning

    WOD:
    25# DB
    20″ box jumps
    35# KB
    12lb wall ball(heaviest they have)

    Round 1: 8:54
    round 2: 8:20

    Felt slow and tired as a turtle today. But got s great sweat 🙂

  2. T$

    Prep- I always enjoy drinking birds and leg pumps. They get my hammie’s warmed up.

    DL- 175, 175, 195, 205, 215, 225. Felt heavy. My previous pr is 235 so I stayed under.

    Wod
    DB snatches 20#
    Box step ups
    Am swings 32#kb
    Wall balls 14#
    Round 1- 6:59, round 2-7:05
    Was able to do snatches, step ups and swings without stopping but by the time I got to wall balls my arms legs and back were fatigued. Broke wall balls into sets of 5. Roun 2 broke swings into 2 sets of 15 and broke wall balls into sets of 5 again. Felt a little dehydrated cause I wasn’t sweating as much as I normally do.
    It was good to see 5 am crew!

  3. Hannah

    Deadlifts:
    3×85, 3×115, 2×135, 2×155, 1×165, 1×165

    Wod: 8:03 and 8:25
    25 lb db snatches
    24″ box jumps
    35 lb American swings
    12 lb wall balls

  4. Tiffany Carley

    Deadlifts
    3×215 3×245 2×265 2×295 1×305 1×305

    WOD; 9:55 and ? forgot to look probably 10ish
    30 lb db snatches
    20′ box jumps/step ups.
    44lb American swings
    14 lb wall ball to 10′ target

    Rowed 250m to cool down.

  5. Vanessa Esquivel

    Strength
    Dead lift
    3,3,2,2,1,1
    155, 165, 175, 185, 195, 205

    WOD
    30 DB snatches
    Rnd 1 – 35#
    Rnd 2 – 30#
    30 Box jumps 24″
    30 American Swings 44#
    30 Wall Ball shots – 14#, couldn’t hit the 10′ target but I felt like I was throwing higher than normal.
    3 min rest in between
    Rnd 1 – 9:15
    Rnd 2 – 9:38

  6. Will

    Deadlift:
    300 x3
    320 x3
    340 x2
    360 x2
    385 X1
    405 x1 (failed)
    Everything just felt heavier then usual and didn’t feel it when I started my last deadlift

    WOD;
    Round 1: 6:38
    Round 2: 6:49

    I’m beat up ready for some rest that’s for sure!!

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