Call Us: (509)840-0015

General Fitness 10.24.14

23
Oct

General Fitness 10.24.14

Prep Work
2X:30 Table top stretch
2X:30 Couch stretch
2X10 Wall Facing squats
1X10 Lat pull ups

Strength
5 Min EMOM
Push press, push jerk, split jerk
Goal would be to use about 85% Of your 1RM push press

WOD
LVL One
“Fran”
21-15-9
Thrusters
Pull ups
95/65

LVL Two
“Frantasy Land”
For time:
21-15-9 reps of:
95-lb. thrusters
Pull-ups
15-12-9 reps of:
115-lb. thrusters
Chest-to-bar pull-ups
12-9-6 reps of:
135-lb. thrusters
Bar muscle-ups

****Only attempt LVL Two if you can do as written, 22 min Time cap****

Cool Down
Mobility
Post results

19 Responses

  1. BG

    WOW….! Thanks Jose Ramos for working out with me this am, since the other slackers didn’t show 🙂

    Had a really good pre work. All I could think of was the 135 Thrusters!

    5 Minute EMOM
    Stayed at 135. Worked on form and was so called “Sand bagging” to save myself for the WOD 🙂

    Level 2 FRANTASY LAND”
    21-15-9 @ 95
    15-12-9 @ 115
    12-9-6 @ 135.
    Kinda lost rep skeem count… Was trying not to gas myself out. Finished 4 reps @ 135 failed on my 5th rep right before the 22:00 minute time cap. Hands started tearing some where around 12 rep of my 2nd set at 115.

    Not bad for a Friday!

  2. Jim

    For the strength portion I did the EMOM @125# probably should have gone up to 135#.
    As far as Fran goes I thought a sub 5 was a pretty good target, but then I thought I wanted more endurance, haha. I did RX at 10:04 yes I know those suck compared to others but I did shave off 1:36 from the last time on July 5th of this year, so I will take it.

  3. Will Bradford

    Used 125lb for the strength portion and it felt ok. Shoulder strength is just lacking.

    Fran started fine and then my left shoulder just had nothing left in it and didn’t finish!! I need to do something to make my shoulders stronger

  4. Jaymar

    I did 105lb for EMOM. I thought it was 80-85% of strict press not push press. So I lifted light on the strength.

    WOD: I guess I RX’d level one and my time was 11:45 or 11:46. I was a light headed and I thought I was going to throw up so I didn’t pay attention to Brenden.

  5. Andre M

    Emom 135 still working on the form. Fran-4:57 not too shabby considering I did strict pull ups almost the whole time.. geez 🙂 good start to the weekend.

  6. Vanessa Esquivel

    5 min EMOM with 60#, worked on form, and everything felt great.
    Level 1 WOD, I believe it was 8:58 with 65# and I used a small red band for kipping pull ups because my shoulder was not happy without assistance. Broke everything up as needed, great job tonight 5:30 pm!

  7. Marcos

    Prep Work
    Good stuff.

    Strength
    5 Min EMOM
    Push press, push jerk, split jerk
    Goal would be to use about 85% Of your 1RM push press
    Used 205 worked on speed on each rep. Felt good.

    LVL Two
    “Frantasy Land”
    For time:
    21-15-9 reps of:
    95-lb. thrusters
    Pull-ups
    15-12-9 reps of:
    115-lb. thrusters
    Chest-to-bar pull-ups
    12-9-6 reps of:
    135-lb. thrusters
    Bar muscle-ups

    Had no idea how this would go. Broke up everything first round 11/10,8/7… The rest don’t really rembmber the rest.. Finished wish 4 bar m/u to finish off. 21:47. Pretty brutal

    Cool Down
    Mobility

  8. Susana

    5min EMOM: used 80 pounds…. Felt like i could have gone up in weight…

    Fran: 7:22 ( thrusters actually felt good today!! Yay!! )

  9. Holy cow…Im done…
    EMOM 205, felt good considering I have backed off of lifting a lot the last few months

    LVL Two for the Frantasy land…
    Pretty much how I Expected…I had a lead on Joe and Marcos going into the last set and then their Bar muscle ups were way faster. Finished at 21:56…I lost count on my “9” a few reps in so I restarted…That hurt.

    Great wod though…Haven’t gotten my teeth kicked in a while…

  10. Sarah H

    I did the push press, push jerk, and split- with 75lbs. 5 rounds- anything over head is uncomfortable with my right shoulder – I really feel like that slows over head anything down because I am protecting it- and my 85lbs. PR on SNATCHs to the energy of the shoulder this week.
    For Fran I used a 45lbs. Bar which was not my choice and I added two tens for the 65lbs. It was heave and uncomfortable – I am proud of my pull-ups so I will be grateful for them- B’s get your ass moving face is so helpful- thank you for the push B!
    Fran 9:57 time.

Leave a Reply