Call Us: (509) 895-5624

General Fitness 6-15-15

15
Jun

General Fitness 6-15-15

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

WOD
A.
Back squat
5 @ 70%
5 @ 75%
3 @ 80%
2 @ 85%
2 @ 85%
10 @ 60%
10 @ 60%

B.
800M Run
rest 2 min
400M Run
rest 1 min
400M Run
rest 1 min
400M Run
rest 1 min
800M Run

ACC Work
1-2-1-2-1-2-1-2
Strict chins

Cool Down
Mobility
Post results

6 Responses

  1. Samm

    5@135
    5@145
    3@ 155
    2×2 @ 165
    2×10 @115

    800m@ 4:20
    400m@ 2:00
    400m@2:05
    (Skipped at 400 due to time)
    800@4:25

    Special treat to be in the 5am class! Felt nice getting those runs out of the way when it was nice and cool 🙂

    And thanks to Carly for being my jogging buddy!

  2. Russian Princess

    5@160
    5@175
    3@185
    2×2 @195
    2×10 @135

    Runs rested 2 min between all because of the knee
    800@ 4:02
    400@1:48ish
    400@1:40
    800@3:58

  3. Sarah H

    5@125lbs
    5@130lbs
    3@145lbs
    2@155lbs drop’ed second
    2@155lbs
    10@105lbs- sloppy at the end
    10@105lbs okay
    Runs- 5:01 800
    400- 2:30
    2:25
    2:50
    Last 800 5:43
    Pull ups

  4. Will

    Can’t miss a squat day!

    A:
    5@ 245
    5@ 265
    3@ 280
    2@ 300
    2@ 300
    10@ 210
    10@ 210
    Squats felt good. Knee sleeves were a good idea my knee wasn’t being favored and I had more stability.

    B:
    Oh running! I hate you!
    5:15
    2:58
    3:13
    3:24
    4:30 (thank you Heather for helping push me!)
    My legs just feel like jello running but I think it helps in the long run I hope but I’ll do the work even if I’m bitching and screaming! HAHA

  5. nikki

    5×65, 5×75, 1×95, 1×105
    Trying to figure out my %. Ran out of time but got close.
    800 @ 5:04
    400 @ 2:25
    400 @ 2:26
    400 @ 2:46
    800 @ 5:56 holy hotness
    Chin up using rings
    Feeling great. Last strength workout of the week for me, I have a derby bout on Saturday.

  6. Vanessa Esquivel

    WOD
    A. Back squat
    5 @ 70% – 130
    5 @ 75% – 140
    3 @ 80% – 150
    2 @ 85% – 160
    2 @ 85% – 160
    10 @ 60% – 115
    10 @ 60% – 115

    B.
    800M Run – 3:54
    rest 2 min
    400M Run – 1:48
    rest 1 min
    400M Run – 1:49
    rest 1 min
    400M Run – 1:48
    rest 1 min
    800M Run – 3:49

    ACC Work
    1-2-1-2-1-2-1-2
    Strict chins unbanded, pretty proud of that. 🙂

Leave a Reply