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General Fitness 06.11.14

10
Jun

General Fitness 06.11.14

Prep Work
2Rds
100′ High Knees
100′ Butt Kickers
100′ Bounding
100′ Walking lunges
100′ Carioca

WOD
4X 400M repeats with 2 min rest in between

After finishing the repeats you will complete the following

2X3Min Max Burpee box step ups-Rest 3 Min in between the 2 sets

ACC Work
5Min of rope climbing work- Getting comfortable or getting reps in, get after it

Cool Down
Mobility
Post results

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15 Responses

  1. Vanessa Esquivel

    Really enjoyed working on my running technique and I found that my knee wasn’t bothering me throughout the runs. For the WOD 4 x 400M in 1:43, 1:40, 1:43, and 1:41 and for max burpee box step ups I did 34 and 31. 3 rope climbs for ACC work.

  2. Renate Thompson

    Did 400 m rows instead of runs, only kept track of the first and last times: 1:47 and 1:46. On the burpee box steps I did 22 then 24. I am finally becoming OK with going slow and steady, being that I’m pregnant!! I figure it’s better to workout at 70% then not workout at all. With this in mind, I’m enjoying the workouts more 🙂

  3. Andrea

    Tricksy working on not landing on my heels. I wasn’t able to sustain it for all of the 400s, but I gave it a go!

    Split times:
    2:18
    2:42
    2:40
    2:33

    Burpee box steps:
    19 and 21

    Rope climbs: not my biggest strength, but I can usually do one. And since I didn’t have tall socks on for once, one was all I was willing to do! Ouch! *rubs rope burn*

  4. Stacy K

    4×400
    2:13
    2:05
    2:07
    2:07

    Burpee box steps
    21/20

    Actually climbed up the rope for the first time! So excited to actually move UP!! Thanks to Gina and others for the encouragement. Ceiling here I come 🙂

  5. Susana

    A. Running on the balls of my feet is hard!! I feel like a dork!
    Times were: 2:12, 2:13, 2:08, 2:13

    B. First round of burpees step ups got 27, 2nd round I got 30, met the goal of adding 1 burpee a minute.

    Didn’t do the rope climbs.

  6. Heather

    4×400
    2:28
    2:25
    2:20
    2:24
    Went easy & light due to my hamstring.
    Push ups in 3 min
    63 & 67

    Got my first rope climb thanks to Gina. Did it 3 times.

  7. Jenna

    2:05
    1:52
    1:53
    1:53
    Felt different to run on my balls on feet..Could tell a difference when I got tired and started running my old way.
    27 burpee/box steps – 1st round
    33 – 2nd round
    Made it up the rope 2 times

  8. T

    The warm up felt more like a workout but felt good to be sweating before I run. I always take a while to warm up. 400m times 1:51, 2:02, 1:53, 1:52. My second round is always my slowest don’t know what that is about.
    Pushed myself in the burpee step ups. 37 1st round 36 second round. I feel like I could have got at least 2 more in each round though.

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