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Friday, December 19, 2014

WOD 141219

Without a great foundation the house will eventually wear down to rubble. Same goes with posture and your body. Without the knowledge and then practice of good posture your body will eventually wear down….to rubble. Don't become rubble, it looks terrible on you.
Happy Friday.

1.) Back Squat 5 x 4 @ 85% Zero Pause every 2 minute
2.) 3 Rounds
Run 800m
15 Push Jerk 135/95lb
10 Strict Handstand Push Up
5 Muscle Ups
3.) 3 Rounds
ME Bar Muscle Ups
10 GHD Raises
ME Strict Pull Ups

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Anne Hoffman
5x 4 BS @165# (80%)
No wod
9
0
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Ashley Peterson
19:12 RX
225# BS
13
1
I doubt it
Shane Hanson
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Brooke Allen
33:11 mod MUs and 3mat hspu
135F 125# bs
11
0
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Grace Adler
26:03
rx except for MU prog. 175# BS.
12
0
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Josh Rolfing
24:09 Rx
255 BS
15
0
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Justin Peterson
18:23
340# Squats. What.the.f#ck.
11
1
Easy peasy
Shane Hanson
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Krystal Lowney
25:05
C2B attempts instead of MU. 2 mat HSPU.
6
0
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Marcie Kyllonen
23:50...1 abmat/mod mu
115# hbbs
6
0
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Mark Davis
25:44 3 mat/75#
165->150 bs
15
0
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Mary Stueber
23:24 75#
Row rather than run. HSPU 1 mat 1 plate, MU prog. 125# BS
16
0
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Matthew Luepke
wod @ Themis
7:15, 4 rds 10 WB @ 20#, 15 k2e, 10 hang power cleans @ 75#5 RM of deadlift @ 295
1
0
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Michelle Johnson
24:30
1mat+plate HSPU, MUP w/band; 165#BS
15
0
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Pauly VanderKelen
38:50 Rx
Must improve on strict HSPU! 325# HBBS / BBR & Pullup complex with Ray
0
0
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RaLinda Lamberies
Capped at 2 rds + 800
125# bs
2
0
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Ryan Froelich
25:55/185 BS
115 jerk/ mod MU
16
0
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Scott Herber
25:55/235 BS
125#/Mod MU 2 Mat HSPU
15
0
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Shane Hanson
19:12
12
1
You sure showed her!
Justin Peterson
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Steve Kaster
Approx 22:30, row, mod mu, 2 mat, 135#
4 rds BS @ 275#, 5th @ 295#
15
0
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Theresa Rosenquist
BS:: #175, time capped & scaled
Finished it anyway (38:15) #85/1 AM+/red swing MU. EC: BMU prog. DHPU: 3/4/4, GHR.
10
0
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Tina Schmidt
22:14?
195# HBBS
1
0
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Tom Schmidt
20:41
10
0
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Ty Krueger
21:20 subbed 1000m rows for the run due to right foot pain
355# back squats. Swapping the row for run was terrible. Shoulders smoked!
6
0
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