13

Oct

# General Fitness 10.14.14

**Prep Work
**3 Min single skip jump rope

Feel free to alternate between singles and doubles

3X10 Lateral Lunges

3X:30 Soleus stretch

**WOD**

5 Min Airdyne Ride for cal

Rest 1 min

5 Min Row for cal

Rest 1 min

1 Mile run for time

**ACC Work
**5X3 Ring rows W/false grip

****The rows should be performed at a challenging angle

**Cool Down**

Mobility

Post results

91 cals airdyne

84 cals row

10:15 on the mile

120 air dyne

97 row

10:18 run

Didn’t seem like 60sec rest between exercises.

Nice little wod today.

1×6 acc ring row.

74 cal airdyne, 63 calls row, 8:06 mile

72/66/9:12

Good & fun!

103 airdyne

83 row

9:28 mile

76 cal Airdyne

57 cal row and 10:07 mile!

did the 10 min challenge on the air dyne – 225 cal

7:39 mile

Prep Work

3 Min single skip jump rope

Feel free to alternate between singles and doubles

got my heart rate going

WOD

5 Min Airdyne Ride for cal- 115

Rest 1 min

5 Min Row for cal-74!! Rowing always win, but not giving up.

Rest 1 min

1 Mile run for time- This was hard, no legs left. 9:14 i think

ACC Work

5X3 Ring rows W/false grip

did 3 sets and realized i forgot to pick jayce up:).

Played around with some free stand hspu on the ab mat, was able to get 5 in a row.

Marcos

5 min arms only airdyne 73 calories

5 min no legs row 83 calories

Bench press substitute for run

Back was feeling tight still so I did the 10Min challenge…219 calories sucked!!!!

rested 2 min then ran the mile with class 7:09, was really trying to move on the way back but legs were toast

Air dyne 65, row 68, 10:15 mile.