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General Fitness 07.14.14

13
Jul

General Fitness 07.14.14

Prep Work
50′ Inch worm push up
2X30 Hollow Hold
2X10 Wall facing Squats

Strength
OHS 3-3-3-3-3
Build Up over the 5 sets

WOD
Every 4 Min for 16 Min (4Sets)
5 Man Makers (AHAP)
10 Anchored Situps
20 Walking lunges
*Note individual time in results

Optional Conditioning
200M Run @ 90%
400M Run @ 65%
For 15 Min

Cool Down
Mobility
Post results

12 Responses

  1. Jim

    Did Front Squats instead of OHS, did 5 sets of 3 @ 115, 135, 155, 165, & 175.
    For the WOD I used 45# DB, Rnd 1, 2:01, Rnd 2 & 3, 2:00, & Rnd 4, 2:10.
    Good Monday workout

  2. T$

    Strength OHS 55,55,65,85,95
    WOD 30 # DB for man makers
    Times 1:20,1:26,1:15,1:15
    Did airdyne for optional instead cause I have shin splints from running (3 x’s per week) and I’m too heavy right now!!! Trying to get my weight down so when I run it doesn’t hurt 🙁

  3. Susana

    OHS: I used 95 pounds for all 5 rds. I worked on keeping my wrist straight!

    Used 25 pounds for man makers. I stayed at 1:54 a round for the 4 rounds.

    I kept one pace for the running!!:( my calfskin cramped up instantly!!! I completed only 3 rounds….. Walked some of last 400m

  4. Nic

    Worked up to 135# for ohs. Working on balance.
    wod- used 65# db. Avg.2:00 per rd. Struggled getting the 65#db over head the last round.

  5. Sarah Painter

    65lb for OHS. Worked on form today mostly. For WOD : 30lb DB.. 1- 2:22, 2- 2:30, 3- 2:51, 4- 3:00. Did one round of optional conditioning. Good work out!! #dying

  6. Tasha M

    60lbs for OHS. They make me nervous.
    Used 20lb dumb-bells, want to uses 25 next time, Times:
    145-150-146-143
    Did one set of the run.

  7. Will Bradford

    So…ah overhead squat! Last time I did this was back in November love working on this more I have to work on my snatch a lot and my overhead balance with that weight is what is needed I started at 95lbs and worked up to 135 and failed at 155 definitely enjoyed the practice and work on my balance and keeping everything tight.
    WOD ugh man makers used 45lb dumbells times 2;12, 3:15, 2:50, 3:10. Those man makers were rough but are what I need cause it works my shoulders which are terribly weak.

  8. Silvia Rojas

    OHS: worked my way up to 80lbs and stayed there focusing on my technique…used 20lb for the workout and kept time around 2:20

  9. Samm

    Worked up to 85# on the OVH squats, which felt darn good! Heaviest I’ve ever done before this was 35, so that was fun.

    Honestly, this morning was kind of crazy and I barely paid attention to times… Was told I was around 2:15 for each round, using 30 lb db.

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