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General Fitness 07.03.15

3
Jul

General Fitness 07.03.15

Prep Work

3 min jump rope

2X30 Gastroc stretch

2X10 Walking high kicks

50′ Inchworm push ups
WOD

A.

4 Sets

60% 200M Run

85-90% 200M Run

For these runs today Run to the 400m mark then pick up your pace on the way back, no rest unless needed.
B.

Front squat

10-8-6-4-2-4-6-8-10
Make each set as heavy as possible

No more then 2 min of rest in between sets
ACC Work

5 Min Max calorie row
Cool Down

Mobility

Post results

Workouts are like brushing my teeth; I don’t think about them, I just do them. The decision has already been made.”
~ Pattie Sue Plumer

6 Responses

  1. Hannah

    9 minutes for the running portion. Wasn’t easy!
    Front squats:
    10@65
    8@85
    6@105
    4@115
    2@125
    4@115
    6@105
    8@85
    10@65

    I think….

  2. Tiffany Carley

    12:13 for the running.
    Front squats:
    10 @135
    8 @ 155
    6 @ 185
    4 @ 205
    2 @ 225 5 lb pr for me! 🙂
    4 @ 205
    6 @ 185
    8 @ 155
    10 @ 135
    Oh my legs!!

  3. Vanessa Esquivel

    A. 4 Sets
    60% 200M Run
    85-90% 200M Run
    Almost 9 minutes

    B. Front squat
    10-8-6-4-2-4-6-8-10
    95, 105, 115, 135, 155 and back down the scale. On my set of 2, I thought I was going to fail it felt so heavy but my sets of 6-10 felt like I could have added more weight.

    ACC Work
    5 Min Max calorie row – 60 cals

  4. Marcos

    A.

    4 Sets

    60% 200M Run

    85-90% 200M Run

    took my about 7:40 I think.. Left my time on the white board
    B.

    Front squat

    10-8-6-4-2-4-6-8-10
    Make each set as heavy as possible
    Did this as every two min. 185,205,225,255,275,255,225,205,185. These were hard.. Focused on staying upright and driving through my heals.

    ACC Work

    5 Min Max calorie row 80 cal

  5. Tiffany

    10 @ 95
    8 @ 115
    6 @ 135
    4 @ 150
    2 @ 170
    Did this twice.
    We messed up on the running at first but we did the full amount, all I know was it was hot!!

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