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Wednesday, February 26, 2014

WOD 140226

If we move inefficiently in one movement that is going to spill over into the next movement and the result will even more inefficiency. Inefficient movement makes you tired faster. Don't accept inefficient movement and keep chasing that pot of gold at the end of the rainbow, perfection. When you are bent over trying to figure out how to get that last MU, Clean or whatever movement lies in front of you stand up push that head back in place and tighten your you know what up. The secret is in the movement and all movement starts with posture.
On Ramp begins Monday, you too can be an efficient fat burning, muscle building machines. All you gotta do is sign up.
Happy Wednesday.

1.) Back Squat 5 x 4 @ 80%, every 90 sec.
2.) WOD
12 minute AMRAP
25 Double Unders
15 Push-Press 115/85lb
10 cal Row
3.) 7 min Hollow Rock & Superman, alternating every 30 sec. Holds if unable to rock.
4.) Snatch 5 x 3 @ Hang from blocks
5.) 3 x ME Handstand Push-up
6.) UB Bar Muscle-ups -2 -4
7.) Run 1 mile

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4 rds 4 dus Rx
175# bs
10
0
Kayla Duchateau, Lindsey Koehler, Rosa Francour, Steve Schaefer, Jennie Campshure, RaLinda Lamberies, Anna Schumacher, Liz Goetz, Theresa Rosenquist and Mary Stueber
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Alex Peterson
5rd 10 DU.
260 HBBS. Rope had a different agenda today.
14
0
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Alyssa DeNoble
3rds+25 DU rx but ugly
145# hbbs
19
1
Not as ugly as you think. Way to push it!
Theresa Rosenquist
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Amy Van Stippen
3rds + 2pp 65#
115# HBBS
9
1
We are twin WOD sisters :).
Jennie Campshure
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Amy Zynda
5 cal short of 3rnds 65#/SU
90# back squat
11
0
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Andrea Lampinen
4R+19DU
7
0
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Anna Schumacher
5 + 6 push press RX
230# HBBS
23
0
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Anne Hoffman
5 cal short of 3 rounds w/ 65#
155# HBBS
0
0
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Ashley Peterson
5+10 pp
235 squats Thanks for sharing a bar with me Shane!
10
1
Absolute pleasure.. Let's do it again
Shane Hanson
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Ben Hansen
4 rds + 3 push Rx
245# squats
21
0
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Brooke Allen
4rds65#
20
0
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Christian Stueber
145# HBBS, 3 rounds + 2 DUs @ 95#, time cap on DUs each round. Ugh.
Inefficient movement on the PP, got better thanks to Justins help.
11
0
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Daniel Greene
2 rds + 25 DU & 14/15 push press RX
165# x 2, 175# x 3 BS
16
0
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Eric Hansen
4 + 5 push press Rx
200# squat
17
0
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Eric Johnson
4+13 DU, 105#
205# BS
20
0
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Ethan Ryan
3rds + 25 DU
195 HBBS
4
0
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Grace Adler
3 rds + 5 PP rx
155# hbbs
19
0
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Jennie Campshure
3 rounds + 2 PP 65#
140# BS
7
0
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Jonathan Powers
4+ 6 push press
195# BS
5
0
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Justin Peterson
6 rds Rx
19
0
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Katie Warden
5 rds+ 10 DUs (55#)
0
0
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Kayla Duchateau
4+1cal rx
155#hbbs
15
0
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Kimberly Nault
3 Rds + 5 cal row Rx
160# HBBS
15
1
Fun sharing the bar w/ you today.
Theresa Rosenquist
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Krystal Lowney
3rds+ 5 PP 55#
Worked on DU for a minute each round. 115# BS
20
0
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Laura Schmidt
4+8 cal rx
185# backsquat
14
0
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Lindsey Koehler
3 + 1 PP (75#)
150# BS
9
0
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Liz Goetz
3 + 3PP (65#)
115# bs
4
1
Don't forget to sign up!!
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Lyndsey Ryan
4 rds
55# push press/ 125# BS (75 single unders instead of DUs)
19
1
You are showing great improvement in all skill areas lately. Great going...keep it up! =D
Theresa Rosenquist
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Marcie Kyllonen
3rds + 9 push press Rx.. Damn dus
112# HBBS
10
0
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Mary Stueber
3 rds 55#
105# BS
19
1
I signed up this morning, as promised :)
Pamela Grimes
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Michelle Johnson
3rds 75
145# BS
1
0
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Nick Burgraff
4 rds+ 5 PP
6
0
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Pauly VanderKelen
4 Rds. + 11 PP
275# HBBS
0
0
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RaLinda Lamberies
3 rds rx
125# hbbs
24
0
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Robin Mueller
3 rds + 75 su, 55#pp
HBBS (5x4) 155#
7
0
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Rosa Francour
3 rounds + 6 PP (55#)
85# bs
10
0
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Ryan Froelich
3 rds + 25 DU Rx
175 BS
20
0
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Shane Hanson
6rds 1 DU
275 HBBS
7
0
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Shannon Wescott
3rds+19 du 65#
95# bs
9
0
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Theresa Rosenquist
4 rounds @ 11:58-rxd
BS: #150 & 7 30/30 HRH/SM (few rocking - holy cramping lats Batman!!)
14
0
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Tom Schmidt
6 rds + 9 PP
260 squat
18
0
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