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Wednesday, February 5, 2014

WOD 140205

Try this for 7 days and see what happens. This 7 days may change your life.
Breakfast
4 Eggs over easy
3 slices of Nitrate free bacon
1 big bowl of fruit
hand full of almonds (saltless)
Lunch & Dinner
5 oz of Steak or Chicken or Seafood
8 cups of broccoli
(put a light coat of olive oil and a little sea salt on the broccoli and cook at 450 in the oven until lightly charred)
1 Sweet Potato
1 Avocado
Snack
2 Hardboiled Eggs
1 cup of grapes
Hand full of Almonds (salt less)
Drink water every 45 minutes. If you're thirsty drink a lot; if not just take a few sips.
Sleep 8 hours

1.) 3 x 10 UB Back Squat
No pause on top. Every 2 minutes.
2.) WOD
Row 1000m
21-15-9
UB Thrusters 105/65lb
Bar Facing Burpees
Row 500m
note: Rest Thruster only in front rack or overhead. Bar is rested anywhere else start over at zero.
3.) 7 minutes alternating every 30 sec. Hollow Rock & Superman. Hold if unable to rock.
4.) 5 x 2 Snatch Pull 1 Power Snatch
5.) 5 x 2 Clean Pull 1 Power Clean 1 Jerk

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15:03 rx
135# bs
8
5
Krystal Lowney, Rosa Francour, RaLinda Lamberies, Amy Zynda, Steve Schaefer, Jamie Kemen, Tina Schmidt and Lindsey Koehler
Nice RX!!!
Krystal Lowney
You're a machine!
Che Ater
You're such a badass.
Amy Zynda
Haha. Thanks ladies. :P
That's my mama!
Lindsey Koehler
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Alyssa DeNoble
16:11. Almost RX. Fell on my but in first set tho lol
115# hbbs
14
1
Nice job I was chicken for the rx then I was like I should be doing rx then switched! But nice job that's awesome
Analicia Roberts
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Amy Van Stippen
20:01 55# thrusters
Almost unbroken, mid 15 ran to meet Pukie. Ick. 85# squat
3
0
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Amy Zynda
16:15 45#
65# BS. Probably shouldve been 75. Next time.
5
0
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Analicia Roberts
17:08
55# for set of 21 65# for rest, and step overs for burpees
15
1
Nicely done, AJ!
Jamie Kemen
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Antonia Shanle
17:36 55#
2
0
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Ashley Peterson
12:38
175 BS
0
0
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Ben Hansen
14:29 95#
205#
16
0
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Brian Toole
17:10 75#
135# sq
11
0
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Cellie Apineru
18:23 Rx
85# squat
4
0
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Charlie Spry
16:42 75#
205 bs
14
0
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Che Ater
20:37 Rx
125# BS - and complete and utter meltdown mid workout. I now know a shitty day translates to a shitty workout. Thanks for calming me down Justin. Yikes :(
7
4
Way to Rx
Amy Zynda
I've been there. Way to still kick ass.
Great job for finishing!
Mary Stueber
We've all been there! Tomorrow's a new day :)
Amy Van Stippen
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Christian Stueber
17:54 @ 70#, no bar drops. HBBS @ 105#, UB. Nice WOD.
0
0
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Daniel Greene
17:51 #75 thrusters
#115 HBBS
6
0
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Garrett Lowney
12:24
275 HBBS
6
0
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Grace Adler
16:16
55# thrusters; 125#hbbs
10
0
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Jamie Kemen
20:28, 55#
Every. Stinking. Rep. 120# bs
11
0
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Jennie Campshure
19:49 55#
125# BS. Then 115# for last 2 rounds
5
0
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Jenny Duchateau
21:55 45# to 35# to 15#
45# hbbs.
9
2
good you is back
Kayla Duchateau
I'm like a new baby.
Jenny Duchateau
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Justin Peterson
13:37 Rx
300# first 2 rounds, then 285# 3rd round.
16
0
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Kayla Duchateau
15:28
135#HBBS
12
0
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Krystal Lowney
16:42 45# thrusters
13
0
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Lindsey Koehler
15:14 Rx @ RedDoor
100 DU, 80 sit-ups, 60 air squats, 40 push-ups, 20 pull-ups, 500m row
8
0
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Marcie Kyllonen
15:47 Rx
95# HBBS
10
0
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Mark Davis
18:40 55# thrusters
100#BS
11
0
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Mary Stueber
16:26 45# thrusters
85# back squats
11
1
And supafast burpees!
Amy Zynda
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Natasha Shanle
17:54 Rx
135# BS went light today
2
0
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Pauly VanderKelen
13:02 Rx
225# HBBS
1
0
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RaLinda Lamberies
16:55 RX
105# hbbs
5
0
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Rebecca Smith
19:05 #35
105#HBBSCrappy shoulder mobility makes thrusters horribly uncomfortable! ugh!
5
0
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Robin Mueller
17:50, 45#T
So glad just to finish! 115# BS
9
0
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Rosa Francour
18:52 45#t
Death by thrusters...65# hbbs
4
0
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Ryne Koehler
14:50 Rx
225# backsquat
7
0
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Theresa Rosenquist
Rest Day
Still reeling from TKO (??)
0
0
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Tina Schmidt
14:18 subbed OHS for thrusters…ready for a rest day.
155# HBBS
18
0
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Tom Schmidt
13:24
225 squat
10
0
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Zach Nasto
13:40 Rx 105#
225 first rd, 245 last two
6
0
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