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Tuesday, November 3, 2015

WOD 151103

I am adding a rowing program to our daily diet of stuff. The sessions are going to average 60 minutes. If you want to build your endurance and your overall rowing ability you are going to need to schedule a second session at the gym or if you have a rower at home do it first thing in the morning or in the evening. If the C2's are being used during the daily WOD you will not be able to use them for this during class time so plan accordingly. Any questions pertaining to the Row please send me a message or just ask me at the gym and I'll get you dialed in.
7:15am Classes will still be held on Monday, Wednesday and Thursdays until further notice.
Have a great Tuesday everyone.

1.) Every 1:30 for 15 minutes alternating Strict Muscle Ups/Nose and Toes holds
2.) 15 minute AMRAP
22 Burpees
22 Double Unders
22 Pull-ups
*3.) Clean 3 x 2 Clean 1 Jerk @ 65% 2 x 2 1 Jerk @ 70% 3 x 1 1 Jerk @ 75%
*4.) Front Squat 5 x 5 @ 70%
Note: Front Squat percentage based off of 1 RM Clean & Jerk
*5.) 4 x 15 minute Row, rest 3 minutes in between each 15 minute interval. Hold 18 s/m first 5 minutes, 20 s/m 5-10 minutes and 18 s/m 10-15 minutes.
6.) 100 Med Ball V-ups for time

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Alyssa DeNoble
4+14 burpess
Sloppy pu towards the end. C&j ec. c&j pr@150#
16
4
Definitely looks like you're feeling better!!
Steve Kaster
Yes. Thank u Steve!
Alyssa DeNoble
Yes. Thank u Steve!
Alyssa DeNoble
Definitely looks like you're feeling better!!
Steve Kaster
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Andy Glawe
2+20du
16
0
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Anne Hoffman
2 rds+4 pus
strict mus w/red and purple band on box100 14# ball v-ups
14
0
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Brooke Allen
2+8burpees
15
0
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Cassie Christianson
3 + 19 pu
Butterfly pus finally :)
11
0
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Cole Cravillion
3+7 pull ups
Time cap on dus
16
0
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Eric Hansen
3 + 17 BP
9
0
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Grace Adler
3 rnds + 17 burpees
16
0
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Jason Nobles
3 + 16 Burpees
13
0
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Jim Koehler
2 rds + 16 pull ups
7
0
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Jordan Heider
2 + 8 PUs
OMG. Tired. But I did like the banded muscle ups, that was fun.
15
0
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Krystal Lowney
3rds + 12 burpees
Did at home. 66 SU, 45# push jerk instead of PUs.
16
0
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Laura VanderKelen
3 + 22 burpees
10
4
#tWinning
Sylvia Christensen
I saw that :D we're cool
Laura VanderKelen
I saw that :D we're cool
Laura VanderKelen
#tWinning
Sylvia Christensen
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Lindsey Koehler
1 +36 WB (85#)
Partner WOD w/ mom @ RDCF.
8
0
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Marcie Kyllonen
5rds+6 burpees
Finally got mus!!!! :)
13
2
=D !!!
Theresa Rosenquist
=D !!!
Theresa Rosenquist
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Mary Stueber
2+10 PU
1 min DU cap. Sub red band RD for SMU.
19
0
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Michelle Johnson
3rds + 22DU
18
0
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Nate Hall
3 + 16 burpees
75 med ball v-ups 20# in 4:01
17
0
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Pauly VanderKelen
4 + 17 burpees
10 strict ring MUs / 100 medball v-ups @ 20# in 5:28
1
0
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Scott Adler
4+4 su (50 su vs 22 du)
10# vups
18
0
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Sylvia Christensen
3 + 22 burpees with du time cap
Clean & jerks #105, #115, #125, 5x5 front squat at #115, 4x15 min row complete, 100 med ball v-ups
16
0
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Theresa Rosenquist
Rest Day!!!
MOBility & Smashing!! (90 Reformer)
19
0
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Tina Schmidt
4 + 19 DU
Still at Mousetrap
18
0
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