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General Fitness 09.19.14

18
Sep

General Fitness 09.19.14

Prep Work
50′ Duck walk
2X:30 Couch stretch
2X:30 Soleus stretch

Strength
7 Min EMOM
2 Front squats-should be a moderate weight for all sets

WOD

20Min AMRAP
10 Weighted walking lunges 140/88
10 Burpees
800M Run
Cool Down
Mobility
Post results

9 Responses

  1. Jonathan Douglas

    Front Squat Fridays … always fun
    Tried holding onto the governor this morning, nothing too wild. Excited for this evenings sessions.
    FS- 255 for seven minute EMOM

    Substituted the run for a 1000m row due to foot.

    53KB lunges
    Burpess for 10
    1000m row, 3:47, 3:50, 3:46

    Think I got 300m into completing my fourth? not sure

  2. Teressa

    Worked up to 115lbs for the front squat… apparently I need to work on my “commitment issues” when squatting (exploding out of the squat faster) but compared to where I started this is awesome! Also less smiling and more breathing 🙂

    Made it through 3 full rounds of the WOD plus another set of lunges, burpees, and 200M run.
    Used the yellow KB for lunges.

  3. Hannah Ramos

    More banded squats and goblet squats with 35 lb KB. Hopefully my squats are improving!
    Used 26 lb KB for the lunges. Probably about 400 meters shy of three rounds.

  4. Tiffany

    7 min. Emom 155lbs fs. WOD I did 3 rounds started my 4th round made it through the lunges and 4 burpees. The weighted lunges I used the 44 lbs kb.

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