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General Fitness 10.04.14

3
Oct

General Fitness 10.04.14

**Reminder**  This Saturday, October, 4th at 8 am we will have our Fundamentals Class: We will be focusing on the variations of the beautiful movement called the SQUAT.  If you have never had an in depth class on how to squat this is for you. This will be a FREE class to members so mark your calendars and lets get our SQUAT on. Please RSVP.

Prep Work
Team stretch

Optional Strength
10 Min to build to a heavy Front squat

WOD

Dont drop the baby”

Teams of 2

Complete the following for time

400M run

20 Push press 135/95 One bar per team

400M run

30 Burpees

400M run

40 Pull ups

During this workout the “baby” will be a 45/35/25 lb plate for Male/Coed/female teams. You cannot drop the plate. While one person is working the other of course holding the “baby”. If you drop the “baby” there will be a 5 rep OVHD lunge penalty for both partners at the end of the workout. Both partners must run and split up the workload between each other however they decide. More details at the gym….

Last time we did this was 10-26-13

Cool Down
Mobility
Post results

2 Responses

  1. Marcos

    Prep Work
    Team stretch-Tina stretched me out

    Optional Strength
    10 Min to build to a heavy Front squat- did this after the wod hit 275lbs

    WOD

    “Dont drop the baby”

    Teams of 2

    Complete the following for time

    400M run

    20 Push press 135/95 One bar per team

    400M run

    30 Burpees

    400M run

    40 Pull
    Partnered up with Pena and go it in 14:45 I think. Carrying the baby isn’t fun
    Cool Down
    Skipped

  2. Teressa

    Partnered up with Jena who totally kicked butt!
    We used 55 lbs for push press and finished in 12:45.

    I used two red bands for pull-ups

    Did a couple front squats at the end, but was a little squatted-out from the clinic earlier (which was awesome!!) so stayed light, 85lbs.

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