Call Us: (509) 895-5624

General Fitness 05.23.14

22
May

General Fitness 05.23.14

Prep Work
2X:30 Table top stretch
2X:30 Couch stretch
2X10 Walking high kicks

Strength
Ten sets of:
Back Squat x 2-3 reps
(all sets performed between 90-95% 1-RM)
Rest 3 minutes between sets.
WOD
5-4-3-2-1
Rope Climbs
Between The rope climbs you will complete a 200M Sprint

ACC Work
5X5 Ring pull ups W/False grip

Cool Down
Mobility
Post results

 

*Reminder we will be starting our kids programs next month *  Click here for more info.

9 Responses

  1. Jim

    Did my own workout today. Kept the squats fairly light at 185# and worked on form. Did 6 sets of 5.
    Then did “Annie” in 9:58. Trying to give my shoulder a break. Going to work on legs and abs for about a month.

  2. Andrew

    10 sets of 3 at 245 for squats. That took most of the time so I did 3-2-1 for the wod so my ride didn’t have to wait too long. I’d be happy squatting everyday.

  3. Hannah Ramos

    95 lbs for my back squat sets. Never have done *real* rope climbs in a WOD before and managed to make it to the top 8 times…..yippee! Thanks brenden for making me do it 🙂 have no clue what my time was!

  4. Renate Thompson

    #115 on the back squats. No idea what my time was for the WOD. Did the modified rope climb. I was tired today, but it felt good to work up a sweat!

  5. Hannah

    Back squats, 10 sets of 3

    1st and 2nd at 65 lbs
    3rd and 4th at 85
    5th-7th at 95
    8th and 9th at 85
    10th at 95

    Had to go to work, so I didn’t have time to do the WOD, but I squeezed in a 400m run just to do SOMETHING else besides back squats.

    I enjoy back squats and can’t wait to keep improving!

  6. Vanessa Esquivel

    Back squats @ 110#. Sets 1-8 did 3 reps and failed on the 3rd rep twice. Sets 9 and 10 did 2 reps.

    WOD
    I got my first rope climb today, pretty proud of myself. I modified the rest of the rope climbs and climbed about half way up each set to work on form. Didn’t track time :/

  7. Tasha M

    Squats: Tried 110lbs, but that was too many for this weight. Used 95 and did 3 each round. Wish I would have used 100lbs, but I am getting much stronger at squatting, even though I still do not like it. :}
    WOD: I did 9 1/2 rope climbs and in-between when I needed to rest I did modified standing on feet then going down to butt and up.

Leave a Reply