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Thursday, January 10, 2013

WOD 130110

Always pay attention to the small details of the movement.
Can you name me the 3 things on the checklist for whenever we put anything over our head
Can you properly show me a top load Deadlift
Do you know what you squeeze coming out of a squat
Do you know why I want you to keep your junk and knees off of my mats for push ups
Do you know the answers and if you do, do you practice what you know? If you do not know ask and On Rampers this is a warning to you that there will be a test on this stuff the last day. The more you remember them less burpees you will have to endure. Don’t think I forgot about you regulars, we will be having pop quizzes frequently until you all know these answers with confidence. Knowledge=Less burpee
Embrace what you know and pursue what you do not.

1.) Front Squa
Every 30 seconds for 2:00 (5 reps) – 1 rep @ 80
-rest 1 minute
Every 30 seconds for 2:00 (5 reps) – 1 rep @ 85
-rest 1 minut
Every 30 seconds for 2:00 (5 reps) – 1 rep @ 90
2.) WO
3 rounds for time of
12 Burpee Over-the-Box Jumps 30/26
9 Muscle-Up
7 Front Rack Walking Lunge 95/65lb (7 right & 7 left

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12:12:24 mod MU
FS 120/127/135
8
0
Ellen Davison, Tina Schmidt, Steve Schaefer, Ashley Peterson, Brian Toole, Erin Buntin, Brooke Allen and RaLinda Lamberies
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Akhmim Jones
3:DNF
200/210/220 6 burpee box jumps left...and then...it happened :0
0
0
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Ashley Peterson
8:15:22 RX
195, 210, 220 fs
8
0
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Brian Toole
14:13:36 mod mu's
145, 155, 165
7
0
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Brooke Allen
36:12:14Red band PU/ring dip mod for MU
FS 100#105#110#
13
0
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Cassie Christianson
9:10:35 mmu
125/145/155
0
0
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Ellen Davison
6:11:45
95# / 105# / 115# Frt SqModified MU'Loved the dance music tonight!
7
0
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Eric Hansen
13:22
Pull-ups/ring dips instead of MU...squat 165/175/185
8
0
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Erin Buntin
13:40
Mod mu; 135, 145,155 FS
3
0
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Grant Soletski
18:225/240/255, 22:47
All 27!
12
2
Nice.
Tina Schmidt
Boom sauce.
Kacie Griffin
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Greg Goffard
19:11
ring dips instead of MU, FS: 190/200/210
4
0
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Jake Roberts
9:16:43 Rx
Feels good to be back!
1
0
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Jim Tschampl
8:26:38 Rx
179, 189, 199 fs.
0
0
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Kacie Griffin
6:10:00
Pullups and rind dips for mu; FS: 145/155/160
15
0
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Maja Brown
2:38
10 min AMRAP 30 45lb power snatch, 30 75lb power snatch, 30 100lb power snatch, max rep 120 snatch
9
0
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Michael Sausen
13:51
26 & 95# power clean sub for MU. 235#
12
0
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RaLinda Lamberies
12:22
Mod mFS 115/125/130
1
0
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Ryne Koehler
8:12:55 Rx
only got 2 MFS 190#,200#,#210
7
0
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Scott Adler
14:12:59 all mods
105, 125, 135 fs
1
0
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Steve Schaefer
6:14:24
Modify mu w/ pu & dips, 235/245/255 fs
11
0
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Tina Schmidt
8:15:44 Rx
Rough; FS 155/165/175#
14
0
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Troy Foley
9:14:46 mod
0
0
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