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General Fitness 12.06.13


General Fitness 12.06.13

Prep Work 
2 Rds
20 Walking high kicks
10 Lateral Lunges
10 Power Swings


Dead Lift
Work up to a heavy set by the final set

3 rds
12 Dead Lifts 70% of heaviest set in the above set
12 Plate-Ground to ovhd 45/25

2 rds
8 Burpees
20 Russian twists with 45/25

30 Russian swings
For time

ACC work

Pull up challenge, supinated grip.

Cool Down

*** Please post results to the “Leave a Reply ” section***

13 Responses

  1. Cory Van Tress

    Today’s work was very deceiving. Deadlift was 135×5, 225×5, 255×5, 215×5(previous max). Wod 11:23, used 225 for DL, 45 plate for ftoh and Russian twists and 79 kb for swings. Good class, still shaky.

  2. Shakiest I’ve been after a class. This WOD sneaks up on you. Deadlifts: 135×5 165×5 175×5 205×5 205 was a PR! 11:52 for the WOD. DL @ 165. 45 for ground to OH and Russian twists. 56kb for swings.

  3. Kree

    Max dead lift 145lbs 5 reps

    WOD: 8:45
    Dead lift 105lbs (about 70%)
    Russian twist 25lbs
    Russian swings ?(green tape;) haha)

    Coach B did a great job of pushing me and then encouraged mobility. I learned a lot! Thanks coach! This is why I love this place!

  4. Susan Van Tress

    Max DL 155
    WOD 6:33
    DL 105 (70%)
    F to O/H
    Russian Twist 25lbs
    Russian Swings 53# KB
    Great workout – my 1 rep max was 155 after today I really feel like that is going to increase! I LOVE Growth!! woohoo!!

  5. Christina Coleman


    Max dead lifts: 165lbs. 5 reps
    WOD: 9:00
    Deadlift: 115lbs (70% of weight)
    Russian twists 15lbs.
    Russian swings: HEAVY, lol green tape like Kree said, hahaha.

    Thank you for all of your inspiration Brenden! I can honestly say I love how you push us to keep trying!

  6. Springer

    Absolutely loved this workout.
    Deadlift x5: 225, 275, 315, 335
    WOD: Deadlift 225, 25# plate should’ve done the 45#, Green Tape KB 60? should’ve done the 70.
    Time: 11:03

  7. Irina

    Max dead lift 185lbs 5 reps

    WOD: 9:49
    Dead lift 130lbs (about 70%) went down to 125 after 2 rounds
    Russian twist 25lbs
    Russian swings 18 lbs
    Those dead lifts were killer! But i am so proud of my max!

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