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General Fitness 08.01.14

31
Jul

General Fitness 08.01.14

Prep Work
50′ Inchworm push up
2X10 Drinking birds
2X10 Leg pumps

Strength
5X3 Pause dead lifts
You will do 2 Pauses during each lift.
1st pause will be 2″ off the ground
2nd pause will be just above the knee
Each time you pause you will hold for :02 seconds
15 Min time cap-Warm up quickly and find a weight that you can use for all 5 sets.( 60-70% of 1RM)

WOD
5 Rds For calories and reps
:30 Airdyne sprint
1:00 Burpee Box step up-No jumping
:30 Double unders
Rest 2-3Min

Cool Down
Post results of weights used for Deadlifts and reps per round to comments
Mobility

8 Responses

  1. Trish

    Did the deadlifts with 135lbs
    WOD
    Round 1-
    Airdyne- 5
    Burpee/box- 5
    Singles- 30
    Round 2-
    Airdyne- 9
    Burpee/box- 8
    Singles – 40
    Round3-
    Airdyne- 9
    Burpee/box- 7
    Singles- 50
    Round 4-
    Airdyne- 8
    Burpee/box-7
    Singles- 52
    Round 5-
    Airdyne-9
    Burpee/box- 7
    Singles – 61
    Ouch ouch ouch!

  2. Vanessa Esquivel

    Strength
    5×3 DL @ 115#
    WOD
    Round 1 – 11, 10, ?
    Round 2 – 13, 12, 15 DU
    Round 3 – 12, 10, ?
    Round 4 – 12, 11, 30 S
    Round 5 – 10, 14, 25 S
    I got a new jump rope that is sized to my height and today was my first day using it. Its going to take some getting used to.

  3. Jim

    Dead Lifts 225# 5 sets of 3, these were pretty interesting with the two pauses, not sure how my form looked though.
    Air Dyne 14, 15, 17, 17, & 18
    Box Step up Burp 8,8,8,7&7
    DU’s 30,26,20,28, & 16.
    Good Friday workout!

  4. Tiffany

    Today was a great day!!
    Deadlifts @ 205 for 5 sets.
    1 extra set @ 225 just to see if I could. I probably should’ve used 225 for all the sets. Next time. 🙂
    Airdyne- 10,10,10,11,11
    Burpees- 7,7,7,8,9
    DU- 3,9,1,3,4 with a million singles in between.
    Enjoyed today’s wod.

  5. Susana

    Dead lift at 135 pounds, felt light but still made me sweat!:)

    5 rds: air dyne (30secs) burpee box step ups (1 min)
    DU (I did singles cuz my legs couldn’t do anything else) (30sec)
    ?, 10, 54
    13, 10, 47
    14, 9, 45
    11, 9, 35
    13, 8, 30

  6. Irina

    DL @145 need a new 1RM, went off of mine in February-too easy.
    WOD all rounds did SU
    1: 15,19,34
    2: 14,18,40
    3: 14, 17, 41
    4: 12, 19, 44
    5: 12, 18, 45

    Hard hard hard. Thanks for the beat up.

  7. Nancy

    65lbs DL. R1: 10,7,30 singles; R2: 10,7,36 singles; R3: 10,7,31 singles; R4: 10,7,33 singles: R5: 10,6,31 singles. Guessing on the airdyne, I rarely get it set right

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