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General Fitness 07.07.15

7
Jul

General Fitness 07.07.15

Prep Work

400M Run

50′ inch worm push up
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

A.

Row 3 min max distance

rest 4 min

Row 3 min max distance

rest 4 min

Row 3 min max distance
B.

5 rds

10 American Swings 70/53

10 Lunges

10 Burpees

10 Wall ball shots

Rest 1 min in between rds
ACC Work

Mobility-Yes work on it…
Cool Down

Mobility

Post results

“You have to expect things of yourself before you can do them.”
~ Michael Jordan

8 Responses

  1. BG

    WOW…! I’m sucking wind.
    Liking the practice row.
    Marcos was giving me some good pointers.

    3 Minute Row:
    Times by round….
    825
    810
    770….. Might be off a few meters. It’s hard to remember after the 5 round WOD

    5 Rounds of-
    10-70KB
    10-Lunges
    10-Burpees
    10-Wall Balls
    Did not take the 1 minute rest. Just kept moving ( not very fast)
    Time 15:19
    Then laid on the floor for about 10 minutes…..

    Great programming. Keep bringing the PAIN.!!

  2. Dirk b

    Wowza… That was fun love this programming…
    915-872-850 on the row.
    19: ish on the wod… I think I went a little over in the 1min rest. Used the 70# kb.

  3. Jim

    Row: 834, 822, 793. WOW, the last minute of the rows was brutal!
    For the WOD I used a 62# KB, I was totally spent from the rows, the burpees made it worse. I only finished 4 rounds by the time 7:00 came and had to go. Really not sure how long this took? I was very humbled today.

  4. Vanessa Esquivel

    A.
    Row 3 min max distance – 738
    rest 4 min
    Row 3 min max distance – 716
    rest 4 min
    Row 3 min max distance – 716

    B. 5 rds
    10 American Swings 44#
    10 Lunges
    10 Burpees
    10 Wall ball shots 14#
    Rest 1-2 minutes
    1:41, 1:56, 1:56, 1:45, 1:46

  5. Marcos

    A. All with no roll over

    1: 830m
    2:808m
    3:808
    B.

    5 rds

    10 American Swings 70/53

    10 Lunges

    10 Burpees

    10 Wall ball shots

    Rest 1 min in between rds
    1:1:34
    2: 1:49
    3:1;45
    4:1:40
    5: 1:29

    Mobility

    This was awesome/ sucked

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