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Wednesday, September 14, 2016

Doduo

If you haven’t noticed by now, we’re going to be squatting quite a bit in the next weeks. Stay healthy and keep up on all of your lower body mobility. Quads, glutes, hamstrings, IT bands and adductors should be smashed DAILY. 
That’s right. Daily. 
This is a tough cycle and keeping your muscles healthy is just as important as strengthening them. 
And don't forget to get at least 3 sets of 10 on the reverse hyper. Love, Grant
Grant Soletski 4:07AM on Sep 14, 2016
1.) Backsquat 7 x 5 @ 75%, every 2:30 minutes
2.) Row 500m
50 Power Cleans 135/95lb
50 Pull-ups
50 GHD Sit-ups 
*3.) Split Jerk 5 x 3 from blocks, work up to a heavy
triple.  Do not reset on blocks
*4.) 10 min. EMOM
1 Rope Climb
10 Box Jumps 24/20

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Alli Nowak
9 somethin @ PC done (#95)
Had to leave for work.. Strict press @ (5)75# and (2)80# & a quick 50 abmat sit-ups when I got home
18
0
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Amanda Zeamer
17:54
Bs at 105#....85# pc (thanks for making me do it justin), 40 pull ups then tore so ended with 10 ring rows, 20 ghds to // rest ab mat sit ups (migraine prevention)
9
0
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Angel Anderson
Some time....
2 rounds 500m row 50 GHDs due to elbow acting craptastic. Didn't look at time. Squats at 90# (70% since I missed Monday) 7x5, felt really good!!!! Yay for clean eating!
6
0
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Ashley Peterson
13:14 RX
First time doing full GHD sit ups for all of them. 185# BS
23
3
Good job!
Steve Kaster
Nice!
Sal Bertuglia
Don't call it a comeback...
Ty Krueger
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Barbi Gossen
16:15 RX, 175# BS
Should have gone heavier on back squats, but I wanted to walk up the steps today.
19
0
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Betsy Soletski
11:43 65#cleans & sit ups due to no ghd at home
*Grant let's get a ghd here 😉
9
2
You've got Amazon Prime...surprise him!
Tina Schmidt
You don't have to tell him twice!
Hilary Krueger
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Brandi Binsfeld
17:16 85# 16# med ball sit-ups
115# BS
15
0
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Brian Toole
16:26 95#power cleans, Abmat SU's w/14#WB
185#sq
12
0
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Carli Stueck
20:13 i think, rough day!
backsquat 135#, pc 80#, ring rolls and abmsu
13
0
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Cassie Christianson
14:14 rx
160# BS
9
0
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Cole Cravillion
Squat up to 315
Wod complete made it a partner wod and doubled it with Shane
10
0
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Dana M Koziol
Rest Day😉
6
0
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Derek LaBonte
11:53
Single leg squats with wall squats
3
0
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Grace Adler
17:31
Almost rx- GHD to //. BS 135#.
16
0
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Jake Plennes
12:38
BS: 250#
7
0
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Jamie Kemen
Yoga.
Streeeeetttccchhhh.
8
0
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Jenna Hanson
15:37 - PC 75#
BS 125#
9
0
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Jenni Phillips
17:50 RX
125 BS onto a medball
18
0
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Jim Koehler
13:06 95# pc. 20# abmat sit up
240# back squats
13
0
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Krystal Lowney
16:26 75#
BS 125#
23
0
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Laura VanderKelen
14:49 rx; squats @ 140#; split jerks to 115#
Emom completed rx
8
0
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Liz Goetz
16:11 rx
135# bs
2
0
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Marcie Kyllonen
13:44 rx
bs 115#
18
0
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Nate Hall
15:08 rx
290# bs 7x5 My Hammies are SHOT
21
0
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Pam Bozec
BS 115#; 18:15
Mod w .5 mi bike/115# DL/PU Rx/abmsu. Stupid calf tear
17
0
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Paul Mantz
18:55 Rx Hit a wall, day 2 of eating completely clean. 255 BS
20
0
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Pauly VanderKelen
13:05
275# HBBS / Split jerks triples - 135,155,185,205,225# / EC from Monday: 3 rounds of 2-3 strict MUs into 2-3 kipping MUs, 5-6 strict HSPUs into 8-10 kipping HSPUs, 12 reverse hypers with (2) 25# plates
1
0
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RaLinda Lamberies
17:09 85# PC
125# bs Feeling pretty good...scary :)
20
1
Probably because you're coasting 😝
Sal Bertuglia
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Ryan Froelich
17:45 Rx
175 7x5 BS
21
0
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Ryan Kyllonen
14:50
225# BS
1
0
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Ryan La Count
11:59
325# BS
18
0
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Sal Bertuglia
15:29 RX
If anyone sees the other half of my hamstring just leave it in lost and found...
25
1
I think I might have seen your missing hamstring near the lacrosse balls and foam Rollers.
Jenni Phillips
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Sam Carter
12:55
17
0
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Sam Scherwinski
15ish Clean 115#
BS 215#
16
0
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Scott Adler
16:40 (115#)
50 dl+50hpc=50pc 175# bs
3
0
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Sylvia Christensen
14:13
165 bs. Box jump/ rope climb emom
14
0
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Theresa Rosenquist
EZ Day post GG & PEC
PEC: 3×5 BS & BP (115/125/125, 75/85/95), 3×{25 GHSU/10 GHR/30" armbar/ ME F-HSH/2 TGU (L&R @ #26/30/35), Bridged heel slides.
0
0
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Tina Schmidt
12:24
20
0
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Todd Rocheleau
I'm baaaaaccckkkk!
First time with a barbell on my back in a long long time...felt good. Have to ease back into it and use light weight on my hand
16
2
Wahoo! Now if I could talk you into coming to the 12:30!
Brandi Binsfeld
Good to see your post again!
Steve Kaster
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Tyler Shaw
12:40
265 backsquats
19
0
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Zach Campshure
21:40 115# pc. 230#bs
6
0
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Zach Nasto
13:00
About 4 min for the GHD/ 300# squats, last set X 10
7
1
Wow!
Jake Plennes
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