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General Fitness 12.16.14

15
Dec

General Fitness 12.16.14

  • Saturday, December 20th, at 6:30 pm we will be having our 2nd annual Christmas Party. If you are a current member please feel free to join us and bring your significant other. For more information and to RSVP click here.

Prep work
50′ duck walk
50′ inch worm push up
3X15 second beat swing

Wod
Every 3 min for 18 min
300M row or 30 cal on the airdyne
10 burpees
7 c2b pull ups

If you would like to sub the pull ups for muscle ups let it rip!

ACC work
3×10 front rack barbell lunges 185/115

Cool down
Mobility
Post results

9 Responses

  1. hannah ramos

    Got me moving!! Had to jump down to 250m on the rower, 7 burpees and 5 pull-ups. Gave me about 30 secs in between rounds. Used 55 lbs for bar lunges.

  2. Vanessa Esquivel

    WOD – Every 3 min for 18 min
    300M row
    10 burpees
    5 pull ups

    Finished each round with about :25 – :35 to rest.

    ACC work
    3×10 front rack barbell lunges at 65, 85, 105. Felt light, should have just used 115.

  3. Irina

    WOD finished each round with 45ish sec to spare. C2B first round then reverted back to kip pull ups. I need to hone in on those c2b.
    Lunges with 105 3×10 walking, holy cow I couldn’t breathe!
    Then HSPU practice. Still need to learn how to go low enough on strict and how to kip towards the wall on the Kipping. 4×5.
    Spend sometime practicing getting out of the hole on back squats. 5×5 with 135 with a second hold at the bottom.

  4. Jonathan Douglas

    There is still a tickle in my throat. Good kick in the rear with this one. Rows were sub 1:00, looked forward to burpees actually. approximately 54s to just about over a minute rest between rounds. Towards the end there were about 42s before starting next round. Lunges only did six total with 185, legs are shot.

  5. Prep work
    done

    Wod
    Every 3 min for 18 min
    300M row or 30 cal on the airdyne
    10 burpees
    7 c2b pull ups

    Decided to jump in last minute with the noon class since it was small.

    this got spicy around round 3.
    goal was to get 5 muscle up each round, knew i couldn’t maintain 7.

    was able to keep that until the last two rounds only got 4 m/u
    1st and 2nd round rested about 45 seconds, then the wheels fell off. toward the end rest was about 15 sec.

    of course rowing sucked, something that just kicks my butt.

    Cool down
    Mobility
    Post results

    Marcos

  6. Samm

    This was nasty. Felt like puking from round 3 on!

    Rx’d the first round
    Then did 1:25 min air dyne
    7 burpees
    5 pull ups
    For all the rest.

    85 pounds for the lunges which were a nice challenge but fairly comfortable. Lunges are always tough on my left hip so that side feels wobbly!

    Did some banded work for my shoulder and stretched.

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