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General Fitness 07.18.14

17
Jul

General Fitness 07.18.14

Prep Work
50′ Inchworm pushup
3X10 Walking high kicks
3X10 Power swings

Strength
15 Min To build up to a heavy 3 Rep on DL
For this portion you will reset after each rep

WOD
2 Min AMRAP
100 Double Unders
20 Burpee box jumps
40 Pull ups
rest 2 Min

4 Min AMRAP
100 Double Unders
20 Burpee box jumps
40 Pull ups
rest 2 min

For time
100 Double Unders
20 Burpee box jumps
40 Pull ups

Cool Down
Mobility
Post results

4 Responses

  1. Mandi

    Worked up to 205 on deadlift but it wasn’t pretty so we’re gonna go with 195:) WOD: now this is a fun little workout (heavy sarcasm implied) 1st round: I don’t have DU yet so I did 300 SU and did three burpess. 2nd round did SU burpess and a couple pull ups. 3rd round finish in 8 min even.

  2. Nic

    Worked up to a 405# 3 rep dl. Failed at 445# couldnt keep my grip on the bar.
    Wod rd.1- 52 du
    rd. 2- 88 du
    rd.-3- 8:37 with 300 su, 20 burpee box jumps and 40 banded pullups.

  3. Whitney

    Worked up to 175# 3 rep deadlift

    WOD
    Rnd 1 – 300 singles
    Rnd 2 – thru 1 pull up
    Rnd 3 – 9:23 with 30 du and 210 singles, 20 burpee box jumps/step-ups, and 40 banded pullups

  4. Trish

    ROUND 1- Deadlifts-worked up to 3 reps 175lbs.
    Did 1 rep of 200lbs! 35lb PR!!!! Haven’t done them in awhile! Counted wrong then counted right on how much weight we had! Too early in the am! Was excited about hitting 200lbs though! WOD- still can’t quite get DUs so did singles, got to about 200 or so. Then got through the DUs and did 6 burpees also. Then finished all at about 11min.
    ROUND 2- went back and Marcos had me do the prep work for general then do 2000m row
    5min airdyne
    2000m row No rest! Took me 28:28 to finish! Super exausted! But was a great workout! Feeling good! Sore but good! 🙂

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