18

Aug

# General Fitness 08.19.14

Reminder that you still have time to get your teams registered for the Team Series. Get your teams signed up. The gym will be giving prizes for the top 3 teams.

Here is a little more info. Its going to be fun so get going on this.

**Prep Work**

50′ Inch worm push up

2X:30 Table top stretch

2X10 Tuck jumps

2X10 Lateral lunges

**WOD**

5Min max calorie Row

Rest 2 min

5Min max calorie air-dyne

Rest 2 min

5Min max burpees

Rest 2 min

5Min max Double under

This is a lot of moving….You should try to pace this whole workout out at about 75-85% effort.

**Cool Down
**Mobility

Post results

“To accept any challenge that is given to you is only going to accelerate you to the next level.”

Started on burpees

61 burpees

168 du

89 row

89 air dyne

Loved n hated this work out

I enjoyed today’s WOD more so than I was expecting! Started with air dyne 62 cals, rower 63 cals, burpees 73, and I’m not sure how many DU. I can only stream about 2-5 in a row.. slowly, but surely I will get them!

Today’s WOD was a total gasser for me.

Row 76 Cal

Air Dyne 80 Cal

Burpee’s (my nemesis) 46

DU’s 152

Was really shooting for 50 DU’s per min, but by the time I got to them after the dreaded burpee’s I was exhausted, that strategy went to crap.

WOD row 74, dyne 71, burpee 44, DU 6 my form is improving. Need to spend more time with DU.

This hurt!! Maybe cuz I’m fighting a head cold! Again!! Ugh

Row: 74 calories

Air dyne: 79 calories

Burpees: 44 ( goal was 40)

Double Under: 379 ( I did singles)

This WOD was horrible/amazing ! Got my butt worked. Row: 57 cal, air dyne: 46 cal, burpees: 38, DU: 72 … Progressing each work out!

Felt like I was gonna throw up…

Row 100

AD 92

Burpees 72

Double under 330…

That was tuff…

Row: 70

AD: 64

Burpees: 67

Double unders: 10 Obviously I need to work on these!

Rower 63 , airdyne 64, burpees 65, DU 199!!!

This was a tough one.

WOD

5Min max calorie Row– 85 started slow wanted to test out my leg and it held up, could have probably get closet to 100 calories

Rest 2 min

5Min max calorie air-dyne- Got 93 or 97

Rest 2 min

5Min did strict HSPU since i had done burpees yesterday, got 53

Rest 2 min

5Min max Double under, shoulders and arms were done got 273.

Marcos

5 min max Airdyne: 63 cals

Row: 76 cals

Burpees: 58 (these were hard!)

Double Unders: 49… more than I have ever done! Still working on these but I’m getting there.