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General Fitness 06.17.14

16
Jun

General Fitness 06.17.14

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

WOD
Todays piece will have 2 different portions you can do them in any order

A.
2X800M Run focusing on that form rest as much as needed in between. If you feel comfortable with the running style then run the 800′s at about 85% with a 2 min rest in between. If not adapted run the 800′s at 60% with as much or little of rest in between

B.
Airdyne in order
3 Sets of
0-1Min @ 50%
1-2Min @ 75%
2-3 Min @ 100% (Yes, you will hit a failure. That is what we are looking for, your goal is to meet that point and keep pushing)
Repeat

ACC Work
3X10 High Knee lunge-Pull knee up to chest as high as possible then step forward into the lunge

Cool Down
Mobility
Post results

Don’t for get the  Reformation Kids starts tomorrow

10 Responses

  1. Kristopher Bailey

    I did airdyne first after 9 mins my legs were jello. I rested two minutes then jogged 800 rested for two minutes then jog/ran the last 800.

  2. Whitney

    Jello legs after the airdyne. I’ve been hitting really bad mental walls the last few days, which has been frustrating. The first 800 was miserable, dizzy and couldn’t feel my legs. Rested for less than 2 min then did the second 800 feeling like me again and focusing on form.

  3. Samm

    First time really focusing on form and cadence. Felt fantastic!! Did my first 800, came in for a 30 second water break and right back out. 9:40 including the break, cadence of 160.

    Let’s not even speak of the air dyne. Gag.

  4. Brenda Esquivel

    Prep work
    It always gets my heart rate up.
    Workout
    I did all three round on the airdyen but it was more of a mental work then anything. I gave out but I kept going just not balls out.
    The 2x 800 I just worked on technique really since running is something I really need to work on.

  5. Heather

    Air dyne – 110 cal
    Hurt but was pushed by Marcos! 🙂
    5:06. & 5:00 min 800m
    I went slow trying to concentrate on form but it was really difficult.

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