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General Fitness 09.08.14

7
Sep

General Fitness 09.08.14

Prep Work
2X:30 Table top stretch
2X:30 Couch stretch
2X:30 Soleus stretch

Strength
Back squat
5@ 70%
4@ 75%
4@ 80%
3@ 85%
2@ 90%
2@ 95%
3-6 Reps at 80-90%
3-6 Reps at 80-90%
**** No more than 2 min rest in between sets, come prepared with your percentages for class.

WOD
3 Rds For time
500M Row
15 Thrusters 95/65
15 Pull ups
Rest 2 min
****For this workout you should be trying to go as fast as possible through all of the movements-

Cool Down
Mobility
Post results

13 Responses

  1. Ja

    Back squats. I took my time to warm up. Which I payed on the wod no time to rest lol
    5@135
    4@155
    4@165
    3@175
    2@185
    2@195
    2×6@155
    Wod
    Thursders @65, kipping pull ups. The rowing killed me on the last round, back was getting tight and legs were cramping. Sure was a burner. Not sure how long it took me. Average about 4:30min each rounds I think.

  2. Jim

    Lower back was very sore this morning I was hoping it would loosen during warmups – not so much. I did Back Squat though, 175, 190, 200, 215, and 225, did not attempt the 95% mark though. Only got 205 3 times, knee kinda got a lil sore on my 3rd squat , called it good at that point.
    For WOD used 95# for the Thrusters. Rnd 1 – 5:28, Rnd 2 – 6:37. Rnd 3 -7:02 Total time was 23:07
    I struggled as usual.

  3. Susana

    Ran 2 miles before wod!!
    Back squat was not so good due to being tired ! Only lifted 85%—- 155 pounds.

    Total time for wod was 25:22 min. Did the 65 pounds for thrusters…. Sucks!

  4. Sarah

    5@115, 4@135, 4@145, 3@155, 2@175, 2@175… 4 reps with 135 and ran out of time. Did the whole WOD in 23:35. 65lb thrusters and green band for pull ups. So hard!

  5. Vanessa Esquivel

    Back squats felt challenging today because I’m still tight from Saturday’s deadlifts.

    5 @ 105
    4 @ 115
    4 @ 120
    3 @ 130
    2 @ 135
    1 @ 145, failed on the 2nd rep.
    4 @ 125
    4 @ 125

    For the WOD I used 65# for thrusters and did kipping pull ups. 1st and 2nd round was just under 8 minutes and last round was just over 8 minutes. I broke up thrusters into 5s for the first round and 3s in the 2nd and 3rd round. All pull ups were in 1 to 2 reps at a time.

  6. sandra

    2X:30 Table top stretch
    2X:30 Couch stretch
    2X:30 Soleus stretch

    Strength
    Back squat
    5@ 70%165
    4@ 75%170
    4@ 80%180
    3@ 85%185
    3@ 90%200
    2@ 95%205
    2×105% 210 new pr

    WOD
    3 Rds For time
    500M Row
    15 Thrusters 95/65
    15 Pull ups
    Rest 2 min
    17:30 with the rest breaks. I always forget to mark my round time. Happy shoulder thrusters and even got in some butter fly pull ups.

  7. gogo

    First day of pain-free squats since July :0)
    Back Squat: 5×140# / 4×150# / 4×160# / 3×170# / 2×185# / 2×190# / 6×170# / 6×170#
    WOD: 4:49 / 5:29 / 4:41 (18:59)

  8. Tiffany Carley

    Back squat
    5 @ 70%= 185
    4 @ 75%= 200
    4 @ 80%= 210
    3 @ 85%= 225
    2 @ 90%= 240
    2 @ 95%= 250
    6 @ 80%= 210
    6 @ 80%= 210
    WOD: 65lb thrusters blue band for pull ups
    6:02
    6:50
    7:10
    All my rows were around 1:58
    Thrusters killed me. Broke up into sets of 5.

  9. Tiffany

    Today I felt great on my back squats! I started with 5 reps @ 155lbs, 4 reps @ 170 lbs, 4 reps at 180lbs, 3 reps at 190 lbs, 2 reps @ 205, 2 reps @ 215lbs, then 5 reps at 200lbs, and lastly 6 reps at 200lbs. I was very happy getting 6 reps at the end! The WOD I did regular Kipping pullups, and 65 lbs thrusters the 1st round I finished in 4 minutes flat, 2nd round in 4:04, and lastly 4:44. It was hard for me to maintain consistency through out, it was a burner!

  10. Kristopher Bailey

    144,154,164,174,184,194 I was able to due 8 reps @ 184 x2. WOD rd1 4:30 rd2 4:00rd3 4:15. Trusters 95# pull ups were assited with a small band.

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