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General Fitness 4.27.15

27
Apr

General Fitness 4.27.15

Prep Work
2X30 Table top stretch
2X30 Couch stretch
2X30 Soleus stretch

Strength
Back squat
5X5@ 75-80% 1RM

WOD
3 Rds
10 DB KB Clean
10 DB KB Push jerk
Rest 3-5 min

3 Rds
10 Heavy DB KB Russian Swings
10 Burpees over your bell
30 Double unders

ACC Work
3X10 Banded seated rows
Cool Down
mobility
post results

3 Responses

  1. Vanessa Esquivel

    Strength
    Back squat
    5×5 @ 125, 135, 135, 135, 135

    WOD
    3 rounds
    10 KB cleans
    10 KB push jerks
    Time: 3:17 w/ 26s

    3 minute rest

    3 rounds
    10 double KB Russian swings
    10 burpee over your bell
    30 DU
    Time: 6:58

    ACC work
    3×10 banded seated rows

  2. Teressa

    Back Squat 5×5: 115, 115, 125, 125, 125

    WOD
    3rds
    10 KB cleans and 10 push jerks: 35lb KBs
    1st round: 10, 10
    2nd round: 10, 5, 5
    3rd round: 10, 5, 3, 2
    Time: 4:58 (the push jerks with the 35’s were challenging for me!)

    Rest 4 min

    3rds
    10 DB KB Russian swings: 35lb KBs
    10 burpees
    1st round: 30 DUs (broken up into short sets)
    2nd and 3rd rds: 60 singles
    Time: 6:14

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