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Friday, May 1, 2015

WOD 150501

There is no Pilates or Yoga this weekend with T. T has to head to Atlanta to be with her family.
If you are not so good at Double Unders modify with 2 UB, 4 UB, 6UB and so on or 1,2,3,4,5 or whatever works to get you through this workout. Whatever the scaling is just make do your best and attempt to get double unders because the only way you are going to get them is to actually attempt them.
Hurray, Hurray it's the first of May outdoor WODing starts today!

1.) 12 minute AMRAP
200m Jog
20 Knee circles to the left
20 Knee circles to the right
10m Inch Worm, keep feet flat at all times
5 PVC follow through @ top of squat, 1/2 squat and full squat
then
Air raid 5,10,15,20,25,30,35,40,45,50 and back down the ladder
every time you break complete a 100m Sprint. (15 minute cap)
then
8 minutes to find 1RM Thruster. A rack is permitted
then
7 minutes alternating every 30 seconds Hollow Rock/Superman
*2.) 15 minute EMOM 1 Snatch 75%
*3.) 15 minute EMOM 1 Clean & Jerk 75%
*4.) 1000m Row for for time

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Analicia Roberts
155 thruster pretty sure thats pr. 1:53 500 m row
Honestly team training is my favorite! We should do it more than once a week (not at 0445 am though). Thanks regional team for making me a better athlete. And thanks jake Roberts for getting me out of bed. Go B power team
14
4
It was a fun/tough morning!
Tina Schmidt
Same time next week!?
Ty Krueger
Same time next week!?
Ty Krueger
It was a fun/tough morning!
Tina Schmidt
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Anne Holzem
95# thruster, completed rnd 8 of air raid (80 singles) and 100m at each rnd; 50 GHDs
3
0
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Erin Buntin
10:51 (2 runs)
135#Thruster (145# fail 2x)
11
0
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Jamie Kemen
Air raid, (x3s) up to 36 and back down to 24
115# thruster 1RM
11
0
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Jason Nobles
GBB
Hang snatch to 185*3Hang clean to 210*3Clean extension 225Push press to 155*4Bent over row 155
5
0
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Marcie Kyllonen
FS emom at 65#
Air raid: dus up to 30 then singles and 100m run at each completed round
5
0
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Michelle Johnson
175# FS PR
Air raid - only up to 20 UB today
10
0
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Pauly VanderKelen
Through 40 DUs on the way back down / 100m run following every succesful set of UB DUs
235# 1RM thruster (no rack) / Snatch EMOM @ 165# / C&J EMOM @ 210#
0
0
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Scott Adler
25/50. Broke rd of 15, 40 and 45 125# thruster
Sam - 90 on way back down, 125# thruster
2
0
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Sylvia Christensen
Through 40 DU (NOT unbroken) // 120# thruster
Snatch emom up to 100#, c&j emom at 115#
1
0
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Tina Schmidt
Team WOD
1RM Thruster @ 165#; 500m row 1:49.9
12
0
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Ty Krueger
Team WOD
285# Thruster - PR; 500m row 1:28.3 - PR; Air Raid unbroken (first time ever) - 7:44
9
0
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Yvonne Otero
mod air raid
Worked up to 75# thruster
4
0
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