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General Fitness 06.22.15

22
Jun

General Fitness 06.22.15

Prep Work
Table top stretch 2X30
Couch stretch 2X30
Soleus stretch 2X30

WOD
A.
Back squat
5 @ 70%
5 @ 75%
3 @ 80%
2 @ 85%
2 @ 90%
10 @ 65%
10 @ 65%
Keep rest breaks under 2 min

B.
20Min AMRAP
Run 1200M
20 Burpees
Rest 2 min

ACC Work
5-4-3-2-1 Strict ring pull ups

Cool Down
Mobility
Post results

 

“You’ve got to get up every morning with determination if you’re going to go to bed with satisfaction.”

~ George Lorimer

10 Responses

  1. BG

    Happy Monday!
    Another great programming.
    This one you had to move quickly. No time to listen to Coach Marcos tell us about his vacation!

    Squat Cycle: Team BFF
    5×195
    5×205
    3×220
    2×235
    2×250
    2×10-180…. Those got real!
    To easy for Clint and I ( not really )

    Run and Burpees
    Finished 2 full rounds at 17:54
    So the remaining time I cheered on the rest on the 5am crew as they came in from the run. ( cause that’s what we do at 5am.! )

    Good Monday WOD!

  2. Hannah

    Went a little light on the back squats today…everything felt heavy. Legs felt like jello after that. Finished two rounds at 19 something. Strict ring pull-ups…was able to do four in one shot and then a couple at a time after that.

  3. Tiffany Carley

    Back Squats:
    5 @195
    5 @ 215
    3 @ 235
    2 @ 245
    2 @ 260
    10 @ 195
    10 @ 195
    I accidentally added too much weight to most of my sets. I had to use a girl bar and it threw off my adding abilities apparently. Well at least I know Ill be able to hit these numbers next week. 🙂

    20 min amrap: Finished 1 full rd + 1200m run
    The 2nd 1200m was the hardest my legs didn’t want to move at all.

    Strict ring pull ups 5-4-3-2-1
    Mobility was couch, table top, soleus and calf stretches

  4. Vanessa Esquivel

    A. Back squat
    5 @ 70% – 130
    5 @ 75% – 140
    3 @ 80% – 150
    2 @ 85% – 160
    2 @ 90% – 170
    10 @ 65% – 120
    10 @ 65% – 120

    B. 20Min AMRAP
    Run 1200M
    20 Burpees
    Rest 2 min
    Round 1 – 7:43
    Round 2 – 7:07
    + 200 m sprint

    Forgot to do ACC work

  5. Samm

    5@135
    5@145
    3@155
    2@165
    2@175
    2×10@125 those were hardddddddddddd

    20 min amrap
    (Treadmill)
    .75 mile run
    20 burpees

    2 full rounds .10mile run. I maybe almost drowned in my own sweat.

    No rings, so strict assisted pull ups, with less resistance each round
    5-4-3-2-1

  6. nikki

    Played it safe after my bout Saturday.
    Did rounds with 70, 75, 80, 85, 90, 65 & 65lbs. Could have done more I felt.

    Run with push ups instead up burpees. Glad I didn’t push too hard through squats 😉 Finished under time with under 2 min to spare.

    5,4,3,2,1 ring rows.

    Feel less sore than when I started.

  7. Will

    Great way to end my Monday!!!

    A:
    5 @ 245
    5 @ 265
    3 @ 280
    2 @ 300
    2 @ 315
    10 @ 225
    10 @ 225
    All the squats felt good the 2 sets of 10 at the end weren’t as tiring as last week and all the weight felt easy today. Call it rest or channeling my anger and stress if felt good is all I know!

    B:
    The WOD on the other hand was not so good got 1 round and 800m finished about 50 sec over the time limit but running is what I need and can feel my legs are recovering faster!

  8. eterna

    Squats felt pretty heavy today. Struggled a little bit but was able to get all reps up without having to lighten the load. The run was hard for me (of course) but I’m getting better little by little! only got one full round and finished an 800 meter run @ 21:41.

  9. Dirk b

    5-:235
    5-255
    Not really sure in between… Last set of 2-355
    2×10 @ 265
    Wod: 2 full round just before 20min… Had to switch to 1500 row though… I tricked my self into doing regulalr burpees today.

  10. Tanya GL

    WOD
    A.
    Back squat
    5 @ 70% 155
    5 @ 75% 165
    3 @ 80% 185
    2 @ 85% 190
    2 @ 90% 205
    10 @ 65% 145
    10 @ 65% 145
    Keep rest breaks under 2 min

    Wasn’t sure what to expect from the squats because I haven’t squatted in probably 3 weeks, but the percentages felt good. Started to shift my hips on the 190. Made some mental adjustments that I think helped.

    B.
    20Min AMRAP
    Run 1200M
    20 Burpees
    Rest 2 min

    Made it through two rounds at 18:45.

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