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General Fitness 08.29.14

28
Aug

General Fitness 08.29.14

Prep Work
2X:30 Table top stretch
2X :30 Couch stretch
2X 10 walking high kicks

Strength
Front squats
WU sets then 5-5-3-3-1-1
10 Min to finish squat set build up to a heavy single, go by feel does not have to be a 1RM

WOD
5 Rds For Sets/reps
1 MIN max 60M sprints
1 Min max T2B
rest 1 min

ACC Work
2-2-2-2-2 Strict Chin ups with a :01 hold at the top
Cool Down

Mobility
Post results

10 Responses

  1. Irina

    Got up to 160#. I need to work on staying tight at the core at the bottom. Thanks everyone for the tips.
    WOD:
    #1 4.5 and 12
    #2 4 and 12
    #3 4 and 10
    #4 4 and 15 knees to elbows
    #5 4.5 and 10 knees to elbows
    That last sprint I gave it my all, thanks for the push El Barbudo.
    Fun day today.

  2. Jim

    Rodney made a cameo performance this morning, it was fun working out with him.
    Front Squats 135 x 5, 165 x 5, 175 x 3, 175 x 3, 185 x 1, 195 x1
    WOD
    Rnd 1: 4 sprints 12 T2b
    Rnd 2: 4 sprints 13 T2B
    Rnd 3: 4 sprints 12 T2B
    Rnd 4: 4 sprints 9 T2B
    Rnd 5: 4 sprints 10 T2B

  3. Ja

    Front squats. Started light to warm up and make sure my lower back was ok with it. Lol 5@115 5@135 3@145 3@155 1@165 1@175. Tried 180 but didn’t happen and I didn’t push my luck and let it go.
    Wod.
    1. 4, 7 t2b
    Right side started to get tight so I did high knees instead.
    2. 4, 17
    3. 4, 13
    4. 4, 14
    5. 4, 14

    Chin up. 2-2-2-2-2 with 1sec hold.

  4. Tiffany

    I started with 5 x 95lbs, 5 x 135 lbs, 3 x 155, 3 x 175lbs, 1 rep 195lbs. This wasn’t my best today but I need to work on heavier reps more often I think. On the sprints/ toe to bars I had
    5.5 sprints/14 full toe to bars then
    5 sprints/13t2b,
    4.5 sprints/11t2b,
    4 sprints,8t2b,
    4 sprints,9t2b
    A huge weakness of mine is running I loose energy fast!! Also I can RX toe to bars but I can’t kip and string them together efficiently! Lots of weaknesses haha

  5. Cory Van Tress

    Front squats felt OK, considering I am just now able to walk normal from Monday’s squats.

    Wod was horrible. Got 4 each round on the sprints and t2b was like 8,9,7,6,6

  6. Sarah

    Worked up to a 175lb front squat which is a PR for me. Very happy about that. WOD: 4.5 sprints/ 8 knees to elbows, 4/ 10, 4/11, 3.75/ 9, 3.5/ 8 . I was dying after this. But did the chin ups with black band. Tough day. But I liked it!

  7. Tiffany Carley

    Front squats:
    5 @ 155
    5 @ 175
    3 @ 185
    3 @ 205
    1 @ 215
    1 @ 220
    Sprints & T2B
    3,9 3,11 3,10 3,10 3,11
    Not so good with running. Something to work on while the weather is still good.

  8. Strength
    Front squats
    5-5-3-3-1-1 front squats
    185(5),225(5),245(3),275(3),295(1),315(fail)
    WOD
    5 Rds For Sets/reps
    1 MIN max 60M sprints
    •5,5,4.5,4,4
    1 Min max T2B
    rest 1 min
    •19,14,8,11,10

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