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General Fitness 10.15.14

14
Oct

General Fitness 10.15.14

Prep Work
3 Rds
5 Clean grip RDL’s
5 High hang power clean
5 Front squats w/:02 Hold at bottom
Oly
10 Min EMOM
1 Full clean+1 Power clean
Must be unbroken
****Weight should be moderately heavy
WOD
For time
5 Ground to OVHD 205/145
10 Ground to OVHD 185/135
15 Ground to OVHD 155/115
20 Ground to OVHD 135/95

**** Scale weights to an appropriate number, each set should get lighter and lighter

 
ACC Work
3X30 Hollow hold

Cool Down
Mobility
Post results

15 Responses

  1. BG

    Great prep work. Was still tight and sore from the team comp. Felt good to get back in.
    Oly: EMOM 155LBS first 3 minutes seemed super heavy.
    WOD: 5X160 10X135 15X115 & 20X95.
    Great push Ivan!
    OT: hollow holds and picking on Coach Marcos 🙂

  2. Renate Thompson

    Did #55 for the cleans.

    WOD: 5X75, 10X65, 15X55, 20X45. Did split jerks on the first set, then mostly push press, then tried to snatch a few on the last few rounds and realized I’ve kind of forgotten how to snatch! Feels good to be back though.

  3. hannah ramos

    Did 65 lbs for the full clean/power clean EMOM.
    Did 75 lbs (PR!!! Yay!!) for 5 clean and jerks, 65 for 10, 55 for 15 and 45 for 20. Finished in 9:45. Did two hollow holds for 30 secs….eww, but good for me. Glad I overcame my fear of cleaning 75…next time I’ll do more!

  4. Prep Work
    used the bar, got my heart rate going. Good stuff
    Oly
    10 Min EMOM
    1 Full clean+1 Power clean
    Must be unbroken
    used 225lbs around 75% of my 1rm

    WOD
    For time
    5 Ground to OVHD 205/145
    10 Ground to OVHD 185/135
    15 Ground to OVHD 155/115
    20 Ground to OVHD 135/95

    This felt good today. Did singles the whole time and just moved constantly.
    worked on going straight from the catch on the power clean into a power jerk.
    8:04 i think.

    ACC Work
    3X30 Hollow hold- will do later

    Cool Down
    warmed up with noon class

  5. Jim

    For the Oly part I did the 1st 6 rounds with 145#, then the final 4 at 150#.
    For the WOD I did 155#, 135#, 115#, and 95#. Took me 12:20.

  6. Trish

    Used 35lb bar for prep work.
    EMOM- used 65lbs for the first 5 then used 75lbs for the last 5.
    WOD- ground to OVHD
    5- 85lbs
    10-75lbs
    15- 65lbs
    20-55lbs practiced split jerks on all of these except the last 20. Have a hard time not splitting when it’s heavy. Also need to work on keeping elbows up the WHOLE time!
    Acc work -3x30sec hollow hold
    Also made up the 5min max cal Airdyne and Row from yesterday. Probably could’ve done better but got 50cal Airdyne and 56cal Row.
    Great workout! 🙂

  7. Susana

    Used 105 pounds for 10min EMOM…. I did 75% of my 1 max rep

    5 @ 115
    10@ 105
    15@ 85
    20@ 65

    3×40 sec hallow rocks
    5 min EMOM of 20Russian twists (25 pounds)

  8. Jeremy Sinnes

    10 min EMOM:
    6 rounds at 185 pounds
    4 rounds at 205 pounds

    WOD:
    5 @185 pounds
    10 @155 pounds
    15 @135 pounds
    20 @95 pounds
    Time: 11:48

  9. Tiffany

    I used 115 lbs for the EMOM. The WOD I did 5 @115 lbs
    10@ 95lbs 15 @75lbs. 20 @ 65lbs. I felt sore since Monday so I took it easy! ☺

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