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General Fitness 08.26.14

25
Aug

General Fitness 08.26.14

“This is your life. Do what you want and do it often.
If you don’t like something, change it.
If you don’t like your job, quit.
If you don’t have enough time, stop watching TV.
If you are looking for the love of your life, stop; they will be waiting for you when you start doing things you love.
Stop over-analysing, life is simple.
All emotions are beautiful.
When you eat, appreciate every last bite.
Life is simple.
Open your heart, mind and arms to new things and people, we are united in our differences.
Ask the next person you see what their passion is and share your inspiring dream with them.
Travel often; getting lost will help you find yourself.
Some opportunities only come once, seize them.
Life is about the people you meet and the things you create with them, so go out and start creating.
Life is short, live your dream and wear your passion.”
 

Prep Work
400M Run
2X:30 Soleus stretch
2X:30 Squat hold
2X 5 jump stars

WOD
3X100 Single unders For time rest 2 min in between

14Min EMOM
EVEN min 8-12 wall balls
ODD min 5-8 pull ups

3X30 Double unders

ACC work
5X:20 HS Wall plank-Feet as low as you can on the wall with hands fully extended.

Cool Down
Mobility
Post results

10 Responses

  1. Vanessa Esquivel

    I’m not very good at keeping track of time so I’m not sure about the time for my 3 x 100 single unders. For today’s WOD I used a 14# wall ball and did 12 reps each round. I did kipping pull ups without a band today and got 5-8 each round. Switching back and forth from single unders to double unders is throwing me off. I could barely stream 3 DU in a row today. I think my jump rope is moving faster than I can jump for DU so I have to try to figure out how to either slow my rope down or jump faster. Only did a couple sets of the ACC work today.

  2. Ja

    Wod 3×100 singles, getting better it takes me a bit to get back into the routine.

    Wod use the 14lb ball and try to hit the black mark every time. Did 12 wall balls.
    Pull ups, did 8 each round. First round did 8 kipping pull ups unbroken. Giving me more then 40sec to rest. So the rest of rounds, I went with strict pulls ups using the small red band instead. It was a little more difficulty then I thought it was going to be. Stricts are no joke. Lol
    3×30 du did more then 30 each round.

  3. Jim

    The Singles really threw me off today, it’s when I started thinking then I would mess up.
    For the WOD I used a 20# Ball the 1st 4 rounds I did 10 reps, the final 3 rounds I did 11 reps. For Pull-ups is did 4 rounds with 6 reps and 3 rounds with 7 reps. I probably should have pushed a lil harder though I had plenty of time for it.
    Acc work did 3 rounds of 30 DU’s,
    Good work today!

  4. Andre M

    Great stuff today. Getting my double unders down. On the wod I used a 25lb ball but the last 2 rounds it was pointed out to me that my form was struggling or maybe it was me Lol. So I switched to 20lbs hit the line every time. In fact I went above it a few times. With the pullups I wanted to focus on my kip. All in all it was good nailed 12 with both.

  5. jramos1808

    Benched with BG for competitive at his #275 percentages. the last sets of 8 sucked.
    did my 3×100 singles last round i got all 100 unbroken
    Wod: 12 cal airdyne 1st round did kipping PU 2nd strict and the rest I did C2B

  6. Trish

    3×100 singles I actually did a extra set of 100
    1st- 40sec
    2nd-35sec
    3rd-34sec
    4th-32sec
    EMOM-
    Used Orange wallball and did 10 each round.
    Used green band which looked like it was the same as the black band but it was slightly smaller (yay me!) and did 8 kipping each round.
    Really liked this workout!! I love EMOM’S
    Didn’t work on the double unders today. Did do the acc work HS wall planks 5 rounds and because I don’t know how to read apparently, I was shooting for 30sec each round although most rounds I believe I got more like 20-25 sec. 🙂

  7. Sarah

    Loved today’s WOD! 3×100 singles 47, 40, 45 seconds. 12 wall balls each round with 14 lbs. 8 pull ups each time with green band. Did 3 min of double under practice and got 30 total. Didn’t do accessory work today 🙁 I was beat.

  8. Nancy

    Singles second set 1:03, third set 1:13. Wod orange ball 8, black banded pull ups 5. Worked on wrists for DU’s don’t have it yet. The planks were fun to try.

  9. Tiffany

    3×100 singles 43, 32, 33 secs. I miss counted on my first set I think I did 10 extra. Oh well.
    14min EMOM
    12 wall balls each Rd with the 12lb ball. It took about 24 secs to complete each set of wall balls. I should’ve used the 14lb but my back and legs were dead today.
    8 pull ups each rd with the blue band. Able to break them up into 5 and 3.
    Worked on double unders for 3mins
    3x20secs wall plank
    Fun day! I like EMOMs when I can complete the work inside the min. 🙂

  10. Kristopher

    Singles 50,45,43. jump rope in general is improving still needs more work. EMOM using a 20# ball I completed each round in :30 Pulls up were assisted with a band :40 to complete each round.

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