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General Fitness 08.20.14

19
Aug

General Fitness 08.20.14

Prep Work
3 Rds
5 Clean pulls from floor
5 Thrusters
5 Split jerks

Oly
6 Attempts to work up to a heavy complex
Unbroken- Full Clean+Front squat+Shoulder to OVHD

WOD
135/95
400M Run
21 Front squat
400M Run
15 Front squat
400M Run
9 Front squat
*Bar will be taken from the ground.

Cool Down
mobility

16 Responses

  1. Andre M

    General fitness for me today. Decided to come in at 5 am. WOD done at 9:57 with 135. Legs a little stiff kinda of tired but it was fun. The only thing I’m still struggling with is my form dang it but I’ll get it. I may come in at 5 again. The class size is bigger and for some strange reason the people seem to be more energetic. Maybe they are morning people. What ever it is I like it. Helps me at least stay motivated.

  2. Irina

    Got up to 115 for my complex. Failed at 120 at the split jerk. It’s too slow, I need work on punching through.

    95 for WOD, finished at 10:43. FUN!

  3. Ja

    Complex started light and up at 135. I stop, didn’t want to over do it, on my lower back. I was feeling good. after the pre work out and the complex oly lifts. Decided to stay light for the front squats. Wod time 11:26 use 85 for 21-15 last round of 9 I did them at 95 all unbroken. I Focus mostly on techin and keeping my core tighty.

  4. Vanessa Esquivel

    Worked up to 100# on the complex, failed on the split jerk at 105#, but I PRd on the full clean. Finished the WOD in 10:00 and I started with 75# for 21 and finished 15 and 9 with 85#.

  5. jramos1808

    Still a hurts to go below parallel so did power clean and jerk for complex. worked up to 225 failed 245
    Workout did double KB Cleans with 44# instead of FS Time: 9:26

  6. T$

    I really enjoyed the prep got a good sweat going.
    Oly- worked upto 115 on the complex felt good. Big difference I started at 85 when I started at Reformation.
    WOD – used 85 and finished 10:31. Split 21 into 11/10. Split 15 into 9/6 and no drop on 9. Running was hard. I suck at it so it’s always hard but my legs were so pumped after squats they felt like lead weights during the run.

  7. Tiffany Carley

    Worked up #100 on complex. My full clean needs work. Ive done power cleans too long. Need to work on my full cleans and split jerks. I know I can go heavier. Just getting form and quickness down.
    WOD-used #95 finished in 16:40 broke up 21 and 15 sets.

  8. 205 pounds on the complex. I got 225 on the clean and front squat but missed the overhead because of poor form.
    8 minutes even on the WOD. Very happy with that. I went unbroken on everything

    •Oly
    6 Attempts to work up to a heavy complex
    Unbroken- Full Clean+Front squat+Shoulder to OVHD

    •WOD
    135 pounds
    400M Run
    21 Front squat
    400M Run
    15 Front squat
    400M Run
    9 Front squat

  9. Susana

    Oly: heavy complex— worked up to 125pounds of fill clean+front squat+shoulder to over head (worked on split jerk)

    Wod: sprinted 400m: 1:40
    21 front squats (95 pounds)
    Sprinted 400 m: 2:26
    15 front squats (95)
    Sprinted 400m: 2:22
    9 front squats(95)
    Total Time: 14:28

  10. Andy

    6 rounds
    45-65-85-105-115-115

    WOD
    400m
    21 w/ 85#
    400m
    15 w/ 85#
    400m
    9 w/ 85#

    Total time: 10:26

    Good workout. Was gasping hard during last two runs and yelling tough to get those front squats out. Need to work on keeping elbows up! Back is feeling it now that I’m home but will get better as I get stronger.

  11. Brandi S

    For the six rounds I started at 25 pounds and then added ten points for each round making it- 25, 35, 45, 55, 65. I really enjoyed this part and felt accomplished after exact round but I really need to work on correct form for each one especially when it comes to keeping my elbows up.

    WOD:
    This kicked my butt!!

    400m run
    21 front squats 55 pounds
    400m run
    15 front squats 55 pounds
    400m run
    9 front squats 55 pounds

    I finished the WOD of the day in 11:15 with the help of the Andy cheering me on!! I really need to work on my elbows for this workout as well as really using my leg muscles so my knees don’t collapse in. Overall, extremely hard but beneficial workout!!

  12. Oly
    6 Attempts to work up to a heavy complex
    Unbroken- Full Clean+Front squat+Shoulder to OVHD

    Modified this to Power clean+ push jerk+ jerk, got 245 failed 265 i should have had this.

    WOD
    135/95
    400M Run
    21 Front squat
    400M Run
    15 Front squat
    400M Run
    9 Front squat
    Modified the squats for double 53lb kb cleans, still letting my quad heal.
    got this is 7;30ish

    Marcos

  13. Jim

    Strength complex worked up to 155#, tried 165# got Clean and Front Squats but couldn’t get the weight up on the Shoulder to Overhead, form was really bad on the Split Jerk.
    WOD did 115#, my time was horrible it was 15: something. Really wore me out.

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