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General Fitness 06.23.15

23
Jun

General Fitness 06.23.15

Prep Work
400M Run
50′ Inchworm push up
2X5 Burpee broad jump

2X Row practice starts (3/4, 1/2, 3/4, 1,1+100M)
Take the practice rows as a chance to really get that c2 moving. After your start pulls should should settle into your pace for the 10 min but only go to 100M. rest then restart Remember the start pulls will only involve the drive out with the legs and arms, No lean back until you are into your distance pace.

WOD
10 Min Row For distance
rest 5 min

5 Rds for a total time
30 Double unders
15 DB KB Russian swing (AHAP)
10 Toes to bar
rest 1 min

ACC Work
3X1 min Hollow hold
3X1 min side plank
3X1 min plank

Cool Down

Mobility
Post results

11 Responses

  1. BG

    Legs were on Fire this am!
    Row Practice was different. But good. It will take a bit to get use to.

    10:00 Row-
    Hammy’s and $SS were feeling it. Tired to find a good pace. Marcos gave me some tips that I was trying to do while rowing. Finished 2410 Meters. Made up most of that at the 90 mark.

    WOD- 5 Rounds
    30 DU’s
    15 Double KB ( 44lbs )
    10 T2B

    Rounds by time:
    1. 54 seconds
    2. 57 seconds
    3. 1:06
    4. 1.12
    5. 1.24
    Double Unders got hard on the 3rd round
    KB Swings broke then up in 2 sets
    T2B unbroken all 5 sets.

    Great WOD.!
    Good work 5am Crew.!!

  2. Jim

    The 10 minute row was a fun venture this morning, tried keeping a sub 2:00 pace – finished with 2547m.
    For the WOD: 5 Rounds of
    30 DU’s
    15 Russian Swings Dbl 53’s
    10 T2B.
    Finished right around 20 mins.
    Probably should have used the 44’s. The swings kicked my ass! 4 Rounds of DU’s were unbroken.

  3. Pam R

    Row 2033m. I liked the Row Practice; I’m still trying to find the most efficient stroke and this helped.
    Finished the 5 rounds WOD in 12:45 but I used wussy pink KB. I will go up next time…first time with dbl kb’s. Still a good
    workout!!

  4. Tiffany Carley

    Row: 2229m
    Tired to keep a 2:10, 2:15 pace. thats a good pace for me sometimes it went a little higher.
    Wod: slow double unders, 2 or 3 at a time.
    used 35 db kb
    Did knee raises instead of t2b.
    Time: 14:43
    My legs hurt!! 🙂

  5. Tiffany

    2260 meters for the row… I was already tired from that.. I did single unders this time, I was feeling pretty tired today.. double kettle bells with 35lbs unbroken, and full toe to bars need to work on these..

  6. Prep Work
    400M Run
    50′ Inchworm push up
    2X5 Burpee broad jump
    rowing starts are feeling better.
    WOD
    10 Min Row For distance

    2531 i think
    rest 5 min

    5 Rds for a total time
    30 Double unders
    15 DB KB Russian swing (AHAP)
    10 Toes to bar
    rest 1 min

    13.19 i think used 62lbs for the swings that was not fun.

    ACC Work only did one round.
    1X1 min Hollow hold
    1X1 min side plank
    1X1 min plank
    my abs were done after the t2b.

    Marcos

  7. Vanessa Esquivel

    WOD
    10 Min Row For distance – 2273 m tried to keep my pace under 2:15

    5 Rds for a total time
    30 Double unders
    15 DB KB Russian swing w 35# KBs
    10 Toes to bar
    rest 1 min

    16-17 ish minutes. This was so hard! I broke the swings into sets of two (8/7, 8/7, 15, 10/5, 8/7) and T2B into 1s, 2s, 3s, and 4s but I had to reset in between each rep.

    ACC Work
    2X1 min Hollow hold
    2X1 min side plank
    2X1 min plank

    I took mini breaks throughout the minute. I was tuckered out by the end of this!

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