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General Fitness 11.30.15

30
Nov

General Fitness 11.30.15

Prep Work

3 Min R0w For calories- Keep track of how many you can get in a warmup format

2X30

Table top stretch

Couch stretch
2X10 Goblet squats 53/35
WOD

A.

Back squat-establish a 10 Rep max (15Min Time cap)
B.

LVL 1

5-1 Ring rows+Push ups

Rest 2 min

21-15-9 For time

Pull Ups+Push ups

*Pace out the 5-1 at a pace that you know you can maintaing for 5-10 min if needed, once your rest time is up go as fast as possible while still maintaining good form on the 21-15-9.
LVL 2

5-1 Ring pull ups+HSPU

Rest 2 min

For time:

5 Muscle ups

25 Push ups

4 Muscle ups

20 Push ups

3 Muscle ups

15 Push ups

2 Muscle ups

10 push ups

1 Muscle up

5 push ups

C.

2 sets

Airdyne 2 min @ 60%

1 Min Couch stretch

5 burpees

1 Min Soleus stretch

Cool Down

Mobility

Post results

1 Response

  1. Sarah H

    Pretty okay with today’s workout- not the Squat part because my groin is still messed up on my left side. So did on set of ten at 65lbs. Happy with push-ups 5-1, did all my push ups, 21-15-9- pull-ups felt really good push-up s on my knees- completed 4:50, under five so I am good with that! And Rema was there!!!

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