Call Us: (509) 895-5624

General Fitness 07.23.14

22
Jul

General Fitness 07.23.14

Prep Work
400M Run
2X30 Banded OVHD Lat stretch
2X30 Side Plank R+L

WOD
Every min for 3 Min you will perform- 5 DB KB Cleans-The rest of the time will be held in the front rack position
Rest 2 min
Every min for 3 Min you will perform-5 DB Kb Thrusters you Must Do the reps and hold a minimum of 15 sec overhead
Rest 2 min
Every min for 3 Min you will perform- 5 DB KB Cleans-The rest of the time will be held in the front rack position

There will be a penalty for dropping during the 1st or 3rd set also if you drop before the 15 hold during the OVHD position
1st-penalty= 20 Burpees
2nd-penalty= 20 Burpees+10 Suicides
3rd-penalty= 20 Burpees+ 10 Suicides+20 DB KB Front rack lunges 53/35
4th-penalty= ” ” ” ” +800M Run…
5th+Add 10 cal on the air dyne.

Don’t drop ‘em…

****Note that these penalties are very challenging but don’t be afraid to use a challenging weight on your KB sets. A ideal weight for guys and girls would be around 53/35.

ACC Work
3X:45 Birddog hold (R+L)

Cool Down
Mobility
Post results

4 Responses

  1. Tiffany

    5 KB cleans @ 35lbs
    5 KB thrusters @ 26 lbs 1st min and 35lbs for 2nd, 3rd min
    5 KB cleans @ 35 lbs
    The last min of cleans was tough.
    3x45secs bird dog
    Did a little extra cardio with 1000 meter row and 800meter run.

Leave a Reply