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General Fitness 6.24.15

24
Jun

General Fitness 6.24.15

Prep Work3 rds 75/55

5 Clean grip DL

5 Power clean

5 Front squats
OLY

Every 2 min for 16 Min (8 Sets)

High hang clean+ Clean

****Add weight each set but make sure technique is the priority
WOD

15 MIN EMOM

3 Sets of the goblet complex-(Holding a 53/35 in the front rack position perform 1 lunge Left, 1 lunge right, 1 squat)

6-10 Situps
ACC Work

50 Banded Good mornings
Cool Down

Mobility

Post results

10 Responses

  1. BG

    Oly Cycle:
    Stayed light cause of my wrist. Hurts to have wright on a front rack or clean position.
    Meaning weight on my fingers.
    Kept moving the weight at 135.

    15 minute WOD:
    53 KB’s
    10 Sit Ups.
    Was getting done right around 40-46 seconds each round. Round 1-5 or 6 Were faster.

    Overall another good WOD!

  2. Clint

    Oly:
    95, 115. 125, 135, 145, 155, 165, 185
    Last one felt heavy but probably could’ve gone heavier.
    15min AMRAP:
    Went with 53# KB
    Was finishing each round in about 40 seconds. It definitely got pretty spicy towards the end. Legs got pretty fatigued.
    Didn’t have time for accessory work. Had to get ready for work.

  3. Jim

    Stayed light with the Cleans at 145# testing my knee, felt good today.
    For WOD used 44# and did 10 sit-ups each round. Finished each round between 36-40 seconds. Quads and glutes were pretty gassed at the end, this was the 1st weighted work in 5+ weeks.

  4. Russian Princess

    Legs are still tired from my weekend climb and the squats from Monday.
    worked up to 115 and then went down to 105 for the last 3 sets.
    WOD: 35# KB for first sets and then went up to 44# KB. That was real spicy at the end there. Legs are dead.

  5. Hannah

    Worked up to 95 lbs on cleans.
    Used 35 lb kettle bell and did 10 situps each round. Averaged about 38 secs per round. Good wod! Legs are tired after these past few days 🙁

  6. Vanessa Esquivel

    OLY
    Every 2 min for 16 Min (8 Sets)
    High hang clean + clean
    65, 75, 85, 95, 95, 105 (failed clean), 105, 105

    WOD
    15 MIN EMOM
    3 Sets of the goblet complex
    6-10 Sit-ups
    :33 – :40

    ACC Work
    50 Banded Good mornings w large green band

  7. Will

    Warm up:
    Only used a bar for the warm up just to get a feel for where to jump the bar and my high hang is really out of practice.

    Oly set:
    95, 115, 135, 145, 155, 165, 165, 185
    My cleans have become more comfortable the more I’ve practiced I’m not scared to catch the bar across my shoulders, but I can tell I need to get under faster and I’m holding my breath sometimes when I stand up.

    WOD:
    I skipped 2 rounds cause I got light headed, but I used a 53lb kb and did 6 sit-ups each round

  8. Marcos

    OLY

    Every 2 min for 16 Min (8 Sets)

    High hang clean+ Clean

    Hit 295lb for the complex. failed 305 from the hang.. Should have had it.. Hit 305 from the ground.

    15 MIN EMOM

    3 Sets of the goblet complex-(Holding a 53/35 in the front rack position perform 1 lunge Left, 1 lunge right, 1 squat)

    6-10 Situps

    Done.. Was getting all
    In about 37
    Sec
    ACC Work

    50 Banded Good mornings
    Done

  9. Tiffany

    Worked up to 125lbs for the cleans. The emom I accidentally did double 35lbs kettle bells for the first 6 minutes, then finished the rest how they were supposed to be done lol

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