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General Fitness 08.15.14


General Fitness 08.15.14


” If you die this very moment, what will die with you? What dreams, what ideas, what talents, what greatness? Don’t allow fear and failure to hold you back. You have something special, you have greatness within you. Everything about you is phenomenal the problem is that you have chosen to be average.”


Prep Work
2X:30 Table top stretch
2X:30 Couch stretch
2X:30 Soleus stretch

Back squat
2-3 Min of rest in between sets

12 min EMOM
Even min 60M Waiters walk
Odd min 8 Burpee box jumps
Each set should be done as fast possible to gain the most amount of rest

Cool Down
Post results


9 Responses

  1. Fought with myself getting out if bed this morning.

    I decided I would go to the dark place and push myself this morning. Finished every round of the burpees with at least 20 on the clock and finished every round of waiter walks with at least 25 on the clock. It hurts so good!

  2. Ja

    The squats were more of slow training and see how my back feel. Started very light with the bar only. Use the box to tap and go and then sat and exploded on the way up. Did only a few full squats. Stay at 95lb.

    Wod. Started with 44kb for the first 3rounds then changed the weight to 35kb. Left shoulder started to struggle. Finish all burpees every round. GO HAWKS!!!

  3. Irina

    165 for squats. Felt good and heavy.
    We should really make it a Friday tradition.
    WOD used 26s. Finished all burpees every round. Tough but quick and dirty.
    Happy weekend everyone!

  4. Vanessa Esquivel

    For back squats I used 65, 85, 105, and 125# (PR), and I’m not sure if I skipped a round or went up by 10# on one set in between there. I felt like I could have gone heavier so I’m looking forward to squatting again. 🙂 I used 35# KBs for the first 2 rounds of waiters walk and finished with the 26# KBs. Completed all of my burpee box jumps, with the exception of step ups during the 5th round.

  5. Mandi

    Worked up to 185# (30# PR) on back squats, failed the third rep at 185#. For the WOD used 35# kb and finished each round with about 20sec left in the minute

  6. Springer

    Squats stayed lite since I haven’t squated in like 3 months135, 185, 205, 225.

    Wod: KB 18s I think, KB were difficult by the end. Think I finished all the burpies less 1 in next to last round. Smoked me.

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