Call Us: (509) 895-5624

General Fitness 12.09.14

8
Dec

General Fitness 12.09.14

Prep Work
3 Min squat test
500M Row
2X10 Partner assisted power swings
2X10 Walking high kicks

WOD
10 Rds
150M Row
10 American Swings
Rest as needed in between

LVL 2
10 Rds
150M Row
10 American Swings AHAP
5 C2B Pull ups
rest 1 min

ACC Work
5,5,5+
Strict pull ups

Cool Down
Mobility
Post results

16 Responses

  1. Russian Princess

    Lv 2- just an FYI, I died.
    1:16
    1:31
    1:29
    1:26
    1:31
    1:46
    1:45
    2:00this is the round I had to take a moment to throw up. Yeah. Nasty.
    1:55
    1:32

    Acc work
    4×4 strict headstand push up work. Still working on depth. Got real close on one. Thanks for the pointers guys!

  2. Jim

    Good Tuesday morning to sweat out the remaining toxins from yesterday terrible WOD. Did Level 2 with a 62#KB -Orange Band and mostly Chest to Bar with some regular Pull-ups.
    1- 1:20
    2- 1:27
    3- 1:37
    4- 1:51
    5- 2:00
    6- 2:08
    7- 2:05
    8- 2:07
    9- 2:09
    10- 1:54
    Tried staying up with Andy, but that plan didn’t work so well

  3. Moonie

    WOD: Lvl 1
    1:06
    1:13
    1:07
    1:08
    1:06
    1:08
    1:11 – I got yelled at for this one.
    1:07
    1:08
    1:07
    I used 35lb KB I think (Yellow)
    I did 5 kip pull us, then was told it was strict. did last two rounds 5 only strict. I sooo need to work on my strict pull ups.

  4. Vanessa Esquivel

    Maybe I should have done level 2 . . .

    WOD
    Level 1 – I used the 35# KB for American swings. Rows were mostly :34.
    1:07
    1:05
    1:05
    1:08
    1:08
    1:08
    1:15
    1:11
    1:10
    1:08

    ACC work
    5, 5, 7 strict pull ups with thicker red band.

  5. Eric Dean

    Had to do level 1 since my shoulder is still a little messed up. I only tracked my row times but my swings were all between 20-25 secs. I played with the damper settings at the beginning to see which was most efficient…6 seems to be my magic number.

    150m row x 10 rds

    23.7 @ 6
    25.0 @ 8
    24.6 @ 8
    24.4 @ 7
    24.6 @ 5
    24.5 @ 5
    24.6 @ 5
    25.0 @ 5
    25.1 @ 5
    24.1 @ 6

    A little technique adjustment left to work on but overall I’m happy with the results.

  6. Tiffany

    I feel disappointed in myself on this one I did 5 rounds at level 2 I did chest to bar pullups I did the last 5 rounds at level one I feel like my body gave up on me half way through, but I feel like I could have done better! However I am happy I maintained 53lbs kb all 10 rounds and went unbroken all 10 rounds on the kb swings.

  7. Cash

    Feel like my middle name should be “modified” :(((
    10 rds of:
    150m row ( 32-33 sec each round)
    10 44lb Russian KB swings
    10 OH KB presses with 12kg
    Mobility and strict on arm pull-ups for my sanity 🙂

  8. Ken

    Level 2

    15 cal on the Airdyne per set.
    Finished in 23:24?
    Orange banded KB. Whatever that thing weighs. Maybe should have a gone a bit heavier?? I can still raise my arms above my head….

    ACC. 5,5,6,6 done…hungry

  9. Samm

    This was a great wod!

    35lb KB
    LVL 1

    1:05
    1:04
    1:06
    1:05
    1:07
    1:10(this is where my hand started bleeding)
    1:12(don’t worry, I wiped down as I went guys)
    1:10
    1:07
    1:06
    Found that I preferred a damper of 6 or 7 for these rows. Harder pulls got it done quicker for me! Usually use 5 so it was nice to know the difference.

  10. Trish

    Level 1- Used yellow KB first 5 rounds blue KB last 5rounds.
    This about killed me!
    1:05
    1:15
    1:08
    1:11
    1:30
    1:17
    1:25
    1:10
    1:10
    1:13
    Did strict pullups 2 rounds of 5 then 8 kipping.

  11. Teressa

    1- 1:13
    2- 1:15
    3- 1:19
    4- 1:13
    5- 1:18
    6- 1:21
    7- 1:20
    8- 1:20
    9- 1:19
    10- 1:20

    I probably could have put my kettle bells closer to the rowers (instead of on the other side of the cage) which would have saved me a few seconds per round, but there was a lot going on in the room…
    I used Yellow KBs, ripped a callous off on the last round- ouch.

    This was intense! But Marcus and Joe were doing it at the same time and watching them gave me a little extra motivation because what they were doing looked miserable! My KB was dinky compared to theirs and they still finished before me 🙂

Leave a Reply