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General Fitness 07.09.14


General Fitness 07.09.14

*Reminder* 9am class is cancelled just for tomorrow (Wednesday)

Good info of how to be safe when squatting


Make sure you guys are hydrating properly-Drinking a bottle before class is way to late.

Prep Work
2 Rds of
3 Min Squat test
100′ High knees
100′ Butt Kickers
5 Perfect burpees

3 Rds
25 Shoulder to OVHD 95/65
5 Strict pull ups-Use a band if needed but pick something challenging
3 Min Rest

ACC Work
3X8 Single Leg DB KB RDL
Go up a weight size from last time no more than (53/35)

Cool Down
Post results

14 Responses

  1. Jim

    I did the WOD with 95# and no bands. Rnd 1 3:30, Rnd 2 4:06, Rnd 3 4:19. Total time 17:57. Wishing I would have gone this morning, temp would have been much better.

  2. Irina

    65# for Sh to over head with a total time of 17:30ish or so. Red band for pull ups. Orange/no band for last round.

  3. Sarah Painter

    65lb shoulder to overhead- green/black pull ups since I have no upper body strength- running is getting easier! 23:00 for the WOD today.

  4. Tiffany

    65lbs for shoulder to overhead. Green band for pull ups.Time 23:17 I think. My running and pull ups were bad. I had to make up time on my shoulder to overhead.

  5. Jenn Paul

    35# shoulder to overhead. green & red bands for 1st round of pull ups. Used a black band for last 2 rounds. Time 22:29.

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