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General Fitness 06.03.15


General Fitness 06.03.15

Don’t forget, Today is the last day to sign up for our Summer Challenge.

Prep Work
2Min Airdyne ride
2X7-10 Reps of a lunge strict press
2X30 KB Armbar

Build up to a heavy 1RM strict press

6 Rds for Individual times
15 Heavy Double KB Russian swings (try and go unbroken even though the weight is HEAVY)
7 Burpees
5 Pull ups
Rest no more then 1:30 in between rds
ACC Work
3X10 Lateral Lunges
3X10 Burpee snow angles-(Drop down onto the floor pull your hands off the floor and trace all the way up till your hands meet overhead, Make sure to keep tension throughout your body and to keep a good flat back)

Cool Down
Post results

6 Responses

  1. Hannah

    65 lbs for strict press
    1:07, 1:13, 1:16, 1:30, 1:29, 1:27. Used 35 lb kettle bells. Pull-ups were getting hard cause my hands are still torn up.

  2. Teressa

    Strict press 65#

    35lb KB
    1:17, 1:30, 1:25, 1:36, 1:40, 1:11

    Once again, it took ALL I had to make it through this WOD and I was all over the place with my times. Had some good encouragement during the last round and I guess it made me move a lot faster!

    Snowangel burpees were deceivingly a lot of work, could really feel it in my back by the last few reps of each set.

  3. Heather

    Strict press 80#
    WOD: 35#KB
    1:03, 54, 54, 59, 1:00, 54
    I really liked the warm-up and the snowangle burpees. I need all of the mid & lower back help I can get to help with my muscle deficiencies in the mid/lower trap areas. #Ihatephysicaltherapy

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