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General Fitness 05.21.14

20
May

General Fitness 05.21.14

Prep Work
50′ Inch worm push up
2X:30 Banded Overhead Lat stretch
3X3 Controlled pushups
Strength
Bench Press
5X3 With last weeks highest established 3rep
WOD
16 Min EMOM
Even Min-Heavy Double Russian Swings 12-15 Reps
Odd Min-5-8 Burpees

Cool Down
Mobility
Post results

6 Responses

  1. Heather

    Bench
    1×3 @ 115 – too hard
    4×3 @ 105
    1×3 @ 95 -worked on my form. Need to keep my elbows in.

    WOD: 26# KB
    8×18 reps KB
    8×8 reps burpee

  2. Matt Stiles

    Bench Press: 5 sets of 3 reps at 255 lbs.

    WOD: I used 53# KBs for swings and did 15 reps each Russian Swing set. On the Burpees I did 8 as fast as I could each time.

    Loved the workout today

  3. Tasha M

    -Bench: Tried 75lbs and got 1 rep. Did most of the reps at 65lbs.
    -I’m pretty proud of my strict push ups. Did them all on my toes and all strict.
    -Liked this WOD: used 35lbs KB’s and did 12 and 15 reps every other. After I felt I could have done 15 each set, but I underestimate myself. Burpees did 8 each round.

  4. Irina

    Bench. Warmed up to 105 and did 3×5 with 105. I want my body weight in this soon.
    WOD 15 KB swings with 2 yellows (32s?) and 8 burpees each time. Good week of wods but i am just beat up. Looking forward to Thur rest day.

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