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General Fitness 09.02.14

1
Sep

General Fitness 09.02.14

Prep Work
400M Run
50′ Inch worm push ups
2X10 Lateral lunge
2X10 Banded good mornings

WOD
“Tabata”
4 Min of 20 On 10 Off on each station.
Only 1:00 to transition to the next exercise

Farmers Carry (AHAP)
Airdyne
Russian Swings (AHAP)
Burpees

ACC Work
3X:30 Hollow hold

Cool Down
Mobility
Post results

8 Responses

  1. Vanessa Esquivel

    Feeling a little sore and tight from squats yesterday.

    “Tabata”
    Farmer’s carry – 44# KB and I made it down and back 5 ¼ x.
    Airdyne – 53 cals total, felt like I was going to be sick after this portion.
    Russian Swings – 35# KB got 15 every round and 16 on one. I went light on this portion to gain my composure back after the airdyne.
    Burpees – 9, 8, 7, 6, 6, 5, 5, 6

    Also did 3 x :30 hollow holds for ACC work.

  2. Hannah Ramos

    Fine, fine…I’ll post my results 🙂 just shy of 5 walks with the blue KB, 36 calories on the air dyne, 121 Russian swings with the yellow KB, and 35 burpees.

  3. WOD
    “Tabata”
    4 Min of 20 On 10 Off on each station.
    Only 1:00 to transition to the next exercise

    Farmers Carry 60 meters
    •88 lb KB: 6
    Airdyne: 70
    Russian Swings 88 lb KB: 93
    Burpees: 55

    Score:224

  4. Susana

    Tabata:
    Farmers Carry: used 53 pounds. Think I may have done 4 times back and forth. Lost count

    Air Dyne: 42 calories

    Russian Swings: used 53 pounds. 101 reps

    Burpees: sooooo tired by this time! Only did 40

    3×40 sec hollow holds: broke it up last round.:(

  5. First day back in a while…good day to come back.
    Farmers carry w/53’s 6+:10 Hold
    Airdyne-Goldy kept it at 10 for a few rds and it immediately dropped to 5-7
    Swings 53-average 12 reps
    Burpees Was dead tired 2X6 then 6X5

    Hollow hold was really challenging but got it done

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