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General Fitness 4.21.15

21
Apr

General Fitness 4.21.15

Prep work
30 on 30 off for 3 min of single skip jump rope
3X30 plank hold

Wod
2 Rds of
800m run
20 push-ups
****Try not to pace this portion out, it should be quick

Rest as needed then

3 Rds of
20 double unders
15 wall ball shots
10 pull ups

ACC work
3X5 strict TTB

Cool down
Mobility
Post results

7 Responses

  1. Teressa

    WOD #1
    2rds Running/pushups: 9:48
    1st 800m: 3:34
    2nd 800m: 4:00

    WOD #2
    20 DUs- actually strung some together. First round did 14 in a row, the next two rounds were shorter sets. I’m so close!!!
    15 wallballs (14 lbs)- these were exhausting after all the hammy work we did yesterday!
    10 pull-ups- sets of 2 and 3
    Total time: 9:06

  2. Kristopher Bailey

    WOD #1 total time for run and push ups 9:10. WOD #2 three rounds of 60 singles, 20# wall ball shots, pull ups unassisted 7:35.

  3. Will B

    WOD:
    2rds 800m run and 20 push ups:
    4:32 for the first 800
    Lost track of time for second 800
    But total time was 12:22

    3rds 20 DU, 15 wall ball (25lb ball), 10 pull ups 9:35 not bad but my arms were toast going into the last round

  4. Jim

    1st part of WOD finished at 8:48, then took 4 min break and finished the 2nd half at 8:38 for a total time of 21:26. Good cardio day today.

  5. Serena

    1st 800 @ 3:25 no idea what the second one was
    All push-ups on knees
    Finished first WOD in 9:25

    Rested 4 min

    I practiced double unders for a minute each…still don’t have them
    Used 20# wall ball
    Blue band for pull-ups. First time I used this light of band
    Finished second WOD 13:20 ish-don’t remember exactly

  6. Vanessa Esquivel

    Wod
    2 Rds of
    800m run – 3:22 and 4:01
    20 push-ups
    Total time: 10:23

    Rested a little over 4 minutes

    4 Rds of
    20 double unders
    15 wall ball shots – 14lb
    10 pull ups
    Total time 10:30

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