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Wednesday, October 26, 2016

Gravity

Good evening everyone. Just to let everyone know we again are one of the sponsors and a huge supporter of 4th HOOAH. On November 11 we will be rucking 22 miles in honor of or veterans, the living and the dead. I for one know enough vets that have come back from the battle field changed men and women. A change that they didn’t sign up for but it’s something that will never go back even after their military career is just a memory. This ruck march is about raising money to help those vets transition back in to regular life after the battle is over on the field and help cease the battle going on in their minds and dreams. On top of helping raise money for the vets this is also a great way to see how nasty rucking can get. The day will leave you with stories to hold you over until next year and the feeling of taking part of something to truly help our Veterans. So clip those toe nails, load up that ruck and pull those laces tight we got 22 miles ahead of us.
http://hooahinc.org/event/wi_march/  

Joe from Aurora will be in to the gym Wednesday morning from 6:30-7:45am to look at any tweaks you might have. 

Yes, Muscle Ups! I've only done two EVER, but I look forward to practicing. ;)
Jordan Heider 3:53AM on Oct 26, 2016
1.) EMOM for 15 minutes 1 Snatch @70-75%
2.) Gravity
7 minute AMRAP
3 Front Squat 225/155lb
5 Strict Handstand Push-ups
3 Muscle Ups
note: front squat from the rack
*3.) EMOM for 10 minutes
10 Toes to Bar
1 Rope Climb
*4.) 5 attempts to find 1RM of:
1 Strict Press -> 2 Push Press -> 3 Jerk

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Amanda Zeamer
4 rounds
fs at 115#, pushups off box, burpee pull ups (could have went a littler harder), snatch at 65#
20
0
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Andy Frelich
5+2 muscleups
^175 snatch
20
0
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Anna Schumacher
I worked out at 515am and didn't die
31
3
Hardest part is reading that early 😛
Charlie Spry
Haha true! Spatial awareness was lacking as well.
Anna Schumacher
Hardest part is reading that early 😛
Charlie Spry
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Anne Hoffman
2 rds +1 MU
1 abmat/ 125# FS NO MU fails! 60# snatches 100 DUs
10
1
😄!!!
Theresa Rosenquist
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Antonia Shanle
4 + 1 FS
RX weight, ugly HSPU, burpee C2B. Workout full of weakness.👍🏻 Snatch@95# EC T2B+Rope climb
10
0
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Ashley King
4rds+ 1MU. 140# FS. Few strict hspu a few kipping. Really focused on getting MUs!!! Getting better :)
^80# snatch. Extra credit: every 2 mins for 10 mins 7 push press ^85#. Lots of mobility too!!
19
0
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Betsy Soletski
I was there But I forget
0
0
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Bill Binsfeld
4+1 FS
Ring row and tricep dips for MU. 115# snatch
12
0
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Christy Heiliger
3 rounds
155# front squat, 1 ab mat for HSPU, burpee-Strict chest to bar pull ups
6
0
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Derek LaBonte
5+5 hspu
Snatch 185
22
0
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Erin Buntin
Back!
Mod everything, but hit MUs!
23
5
It can't be true, you weren't at 515
Nate Hall
welcome back!
Amanda Zeamer
😁😁
Tina Schmidt
I'm with Nate😂 Welcome back!
Mary Stueber
You're flipping amazing 😘
Sam Carter
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Erin Schuh
5 rounds 75# fs
45# snatch
4
0
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Grace Adler
3 rounds of FS rx weight and strict HSPU + MU attempts (2 successful MU!!)
Snatch 70#
11
1
😄😄😄!
Theresa Rosenquist
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Jenni Phillips
5 RDs 115 #
2 ab mats for HSPU, burpee c2b- snatches done at 45#, 65# press complex
18
0
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Jennie Campshure
4 rounds @ 115# PU off box burpee PUs
4
0
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Jim Koehler
3 rds and 1 hspu. 225# , ring rows and dips
115# snatch
12
0
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Jordan Heider
3 rds with MU attempts. SN 85#
15+ MU attempts, couldn't get a single one. : ( Just have to keep working on it!
13
0
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Kate Endries
3 rounds + 3 front squats @ 140#, Scaled MU
Snatches @ 90#
0
0
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Krystal Lowney
5 + 1 hspu 105#
MUP, kipping hspu. 65# snatches
13
0
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Laura VanderKelen
4 rounds, 135# fs, 2 abmat strict hspu, 3 burpee c2b
Snatch @ 85#; strict-push press-push jerk up to 80#, failed 85#
5
0
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Marcie Kyllonen
3rds 105#...should've went heavier
75# snatch
10
0
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Mary Stueber
4+2 FS 135#
2 mat HSPU. Burpee C2B. 65# Sn
20
0
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Michael Green
3+2 shspu slow day feel beat up!
95#snatch
12
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Michelle Johnson
4+2 BC2Bs
145# FS, HSPUs with mat/plate; 75/65#Sn
16
0
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Nate Hall
5 rds/6 pu's for mu's shoulders didn't feel great
135# for 5 rds/ 155# for 10 rds
20
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Omar CruzRivera
3rds + 4 strict HSPU; FS @ 185
Snatches @ 115
10
0
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Paul Mantz
PR'd sleeping in.
14
0
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Pauly VanderKelen
30 ring MUs - 10 UB (PR!), then 4x5
Strict Deficit HSPUs - two 45# plates on each side - 15 reps in triples and doubles / *4.) Complex - 95,115,135,155,165# / Knee, quad, hamstring mobility
0
0
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Rachel Meyers
4 rounds @#105 , 1ab mat and #10 plate,c2b pull ups
Snatch EMOM up to #65 20 min bike ride
20
0
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RaLinda Lamberies
3 + 5 hspu @ 135 bc2bpu
Snatch 65-75
12
0
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Ryan Froelich
3 rds @ 185 FS
^125 S
20
0
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Ryan Kyllonen
5+3 fs
115# snatch
4
0
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Ryan La Count
6 rds + 2 HSPU
155# snatch
14
0
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Sam Carter
2+1 HSPU RX
Power clean and jerks ^120
5
0
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Sam Scherwinski
6 Rounds - FS 185#
95# snatch
20
0
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Scott Adler
Mods for shoulder
8
0
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Sylvia Christensen
^120# Snatch mom | 3 + 5 HSPU
Rx weight, 1 abmat, banded MUS.
6
0
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Ted Kemen
3 rounds
185# FS/up to 110# snatch
13
0
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Theresa Rosenquist
Rest/Recovery Day
8
0
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Tina Schmidt
5 rds even
105-115 snatches
16
0
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Todd Rocheleau
95 lb Power Snatch
Mod WOD, 245 lb BS, strict press and chest to ring pull ups 5 + rounds
12
0
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Tom Schmidt
6+5 hspu
175 snatch
15
0
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Ty Krueger
7 rnd + 1 MU (FS taken from the floor)
Snatch EMOM - 10 min @ 225# then 5 min @235#
23
0
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Zach Campshure
3+1fs. 185#fs
No ab mats first round, then add one each round. 115# emom
7
0
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Zach Nasto
5+1 strict mu/ fs from floor
205# snatches for all
10
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