Wednesday, May 4, 2016
Regional Nate or Nate
You have the choice of either WOD today. If you are unable to complete strict Muscle Ups or strict Handstand Push Ups the choice is obvious. Enjoy the day everyone!
1.) C&J 60/2, 70/2, 75/2, 80/2, 85/2×1
Note: 20 minutes to accomplish
2.) Regional Nate
10 rounds for time:
4 strict muscle-ups
7 strict handstand push-ups
12 kettlebell snatches 2/1.5 pood
20 minute cap
or
Nate
20 minute AMRAP
2 Muscle-ups
4 Handstand Push-ups
8 2-Pood Kettlebell swings
*3.) Power Snatch 60/2, 65/2, 70/2×2, 75/2
*4.) Squat 75/5, 85/4, 90/4, 95/3
note: squat percentage based off of 1rm c&J
*5.) 50 GHD Sit-ups
100′ Handstand Walk
*6.) Row 4 x 50 cal, rest 90 seconds
Note: 20 minutes to accomplish
2.) Regional Nate
10 rounds for time:
4 strict muscle-ups
7 strict handstand push-ups
12 kettlebell snatches 2/1.5 pood
20 minute cap
or
Nate
20 minute AMRAP
2 Muscle-ups
4 Handstand Push-ups
8 2-Pood Kettlebell swings
*3.) Power Snatch 60/2, 65/2, 70/2×2, 75/2
*4.) Squat 75/5, 85/4, 90/4, 95/3
note: squat percentage based off of 1rm c&J
*5.) 50 GHD Sit-ups
100′ Handstand Walk
*6.) Row 4 x 50 cal, rest 90 seconds
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Amanda Zeamer
13 or 14 rounds
Ab mat and plate for hspu, mu progression on low rings, 35# KB swing Clean and jerk-65,70,75,80,85 and 50ghds
18
0
Anne Hoffman
6 rds 8 MUs (4 fails) 1 abmat hspu KBs rxd
Up to 100# cnj
9
2
Anne Holzem
13 + 4 PUs
MUP on rings, box PUs, 40# KB (could have more rounds, rings on other side of room); C&J - 55, 65, 70, 75, 80 - felt light, need new PR post baby
3
0
Brandi Binsfeld
NATE - 10 + 2 MUP
30# KB, 2 ab mat kipping HSPU Jerk 65# and 75#, Just the Clean 85#, 90# (not feeling the greatest today)
10
0
Jenna Hanson
13 Rounds + 3 HSPU
MU progression, ab mat, 45# KB Up to 115# C&J, squats, Power snatches, and 50 GHDs done
12
0
Jenni Phillips
FIELD WOD!
5.5miles worth of land navigation with some ridiculous hills and valleys 😪 And then a light 2 mile jog back at the FOB. Miss you guys!
1
0
Laura VanderKelen
7+2 hspu, did everything rx except for jumping muscle ups
115# c&j, squat 135#, NO mats for hspu 😁😁
1
0
Pam Bozec
7 + 4 hspu
Reg Nate; BS to 155# x3 ; Snatch to 65#; 50 SU; 50 DU
15
3
RaLinda Lamberies
11+1 mu
53# kb/1 mat thin plate strict hspu/mup on low rings CJ 75-107.5
14
0
Rebecca Smith
6+2hspu
MU progressions, 53#kb 94hspu attempt to successfully complete 24 of them. Coulda died today. Up to 130#cj
14
0
Robin Mueller
9 + 4 hspu, mup, 35#kb, the wall & I were not getting along 😫
Up to 105# C&J
1
0
Theresa Rosenquist
10 Rounds + 2 MMU
Banded MU/1AM HSPU/#53 KBS, CL&JK skilz&tech!!! (#65×4/75×4/#80×4/85×4/90×4, MOB!!
12
0
Ty Krueger
Regional Nate - 5 rnd + 1 MU (lots of staring at rings and failed attempts)
Worked up to 320# clean + power jerk then 20 rep back squat - 350# for a 15# PR (Thanks J for the coaching and moral support)
17
0