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General Fitness 12.19.14


General Fitness 12.19.14

Prep Work
50′ Inch worm push up
2X10 Lateral Lunges with light weight
50′ Duck walk

Front Squat X3
Every 2 min for 20 min (10 Sets)
Go by feel for weight today goal should be to get 7+ Sets in at a heavy weight

Clean and jerk AHAP
There will be a 15 min time cap.

ACC Work
2X50′ Butt scoot

Cool Down
Post results

15 Responses

  1. Irina

    Well I am an idiot and can’t math. Thought I went up to 145 but really I was at 130. This is what happens when you just wing it. Write goals people!!

    Finished in 12:14 with 85#.
    Good “vibe” this morning 6am!

  2. Vanessa Esquivel

    Strength – Front Squat X3 – Every 2 min for 20 min (10 Sets)

    115# for first 3 sets and 125# to finish. Thought I was using 105# and 115# until B and Mandi corrected my math 🙂

    WOD 10-1
    Clean and jerk @ 65#
    Time: 10:54

  3. hannah ramos

    Did most of my 3 set front squats at 95 lbs. Could have gone heavier but maybe next time 🙂 Finished the WOD around 14:45 I think using 55 lbs for clean and jerks.

  4. Marcos

    Front squat emom 185,225,225,225,225, last 5 jumped up to 275, started feeling better

    Wod used 185
    Finished my round of 4 in the 15 min time cap

  5. Front Squats with BG @ 5am


    Wod: used 155 4 cleans into my 6 and did 2 burps cause I didn’t want to pick up that bar again lol

    Bench 3 sets of 15

  6. Tiffany

    OK the front squats I started at 115 lbs for two sets, then went to 135lbs. For 2 sets, finished all other sets at 155lbs. The WOD I did 105lbs. I made it to 4, but only finished 3 clean and jerks, this was hard!!!

  7. Jim

    For the Front Squats I took it a lil easy today, did 4 sets at 135#, 4 sets at 155#, and 2 sets at 175#, back felt ok.
    For the WOD I was stubborn and insisted on doing 135#, only got thru the round of 7, maybe should have done 115#, nonetheless I got a super good workout. Fun exhausting WOD today!

  8. Jeremy Sinnes

    Front squats went good.
    225 x 3 sets
    245 x 6 sets
    275 for my final set

    I used 135 pounds for the WOD and finished everything but my 2’s and 1’s

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