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General Fitness 06.26.15

26
Jun

General Fitness 06.26.15

Prep Work

400M Run

50′ Inchworm push up

2min jump rope practice

2-5 min mobility
WOD

A.

10 Min Cap

Partner up and perform run in a you go i go fashion

10X100M @95%

Run to the green line and jog back, once you return your rest will be your partners run time
B.

Front squat

6-4-2-4-6

Make each set as heavy as possible

No more then 2 min of rest in between sets
C.

Optional

10-1 for time

Thrusters 95/65

Pull ups
Cool Down

Mobility

Post reuslts

“A goal casually set and lightly taken is freely abandoned at the first obstacle.” – Zig Ziglar

6 Responses

  1. BG

    Great way to end the week!
    Good prep work. Needed to stretch before the run.

    10×100 Run: Dirk and I Killed it.!! ( not really )
    I ended up doing 5×100 and I think Dirk finished the last one which was 6. ( 6×100 )

    Front Squats:
    135
    170
    185
    170
    155
    Or something like that.

    10-1
    Thuster & Pull Ups
    Broke Up The Thusters
    Pull Ups Unbroken
    Time: 10:05.
    That was about dumb!
    Wanted to call it good between rounds 8-7-6.

    Good work 5am Crew.!!

  2. Dirk b

    100m out 100jog back… Finished :50-:55sec 5-6 rounds bg was my partner.
    FS: 135 155 245(Marcos peer pressure) 225 185.
    10-1 just under 10 min… Damn u Fran’s cousin.
    Perfect work out keep them coming!

  3. Jim

    Did Air Dyne sprints for 15 seconds on and 45 seconds cool down for 10 rounds.
    For Front Squats I did 6×135, 4×155, 2×175, 4×155, & 6×135. Knee feels good. Going to give it another month of no running.
    Ran out of time for the Thrusters. I’ll do the pull up portion tonight at home.

  4. Tiffany Carley

    Teamed up with Tashina on the runs
    I think we made it to 4 or 5 rds. I lost count.
    Front squats were sooo heavy after that
    125, 175, 180, 175, 125 I know I could’ve done more but my hips hurt so took it easy.
    10-1 thrusters and pull ups @ 55pds. Time: 12:44 i think.

  5. Vanessa Esquivel

    WOD
    A. 10X100M @95%
    Partnered with Will and we made it through 5

    B. Front squat
    6-4-2-4-6
    115-135-155-135-115

    C. Optional
    10, 8, 6, 4, 2
    Thrusters @ 65#
    Pull ups

  6. Marcos

    Prep Work

    400M Run

    50′ Inchworm push up

    2min jump rope practice

    2-5 min mobility
    WOD

    A.

    10 Min Cap

    Partner up and perform run in a you go i go fashion

    10X100M @95%

    Partnered up with Rosie… We got 6 rounds… This was harder then I expected
    B.

    Front squat

    6-4-2-4-6

    This was harder then expected after the sprints…. 255 for 6,285 for 4… Lower back started bothering me a little… Tried 305 for 2 only got it 1 and back didn’t feel right so called it… Been feeling pain when i load heavy weight… Worked on some accessory work to try and fix the problem
    C.

    Optional

    10-1 for time

    Thrusters 95/65

    Pull ups
    This was pretty hard after all the other stuff… Shoot it’s hard on its
    Own… Goal was to go unbroken and did… Went a
    Little slow on the thrusters until about 6’s and then tried to pick it up time was 6:11

    Good day overall!

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