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Monday, March 17, 2014

WOD 140317

You will be able to WOD 14.3 during any of the classes today but please be respectful of the class going on. As in get your judge set up and and do the warm-up on the whiteboard in front of the Rowers.
I'm impressed as all get out by your backs by the most of you. If there is anything I got out of this was the fact that Top Loading is everything and we need and will do it. We are in this for the long run and must take care of ourselves as we are turning our fragile bodies into efficient well built machines.
 
Every man must do two things alone; he must do his own believing and his own dying.
Martin Luther
 
Happy Monday you bunch of meatheads!
 
 

1.) Front Squat 5 x 5 @ 70% , every 90 sec.
2.) WOD
20 min AMRAP
Run (a lot) more
Grab a rucksack or weight vest if you feel up to it. The entire 20 minutes is dedicated to good quality running and that means posture, arches, butt cheeks. We’ll go through running drills in between squats.
3.) 7 min Hollow Rock & Superman, alternating every 30 sec. Holds if unable to rock.
4.) Snatch 5 x 3 @ High Hang position from blocks
5.) 3 x ME Handstand Push-up
6.) Row 2K for time

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yay squatting and running
Its like heaven
5
0
Rosa Francour, RaLinda Lamberies, Anna Schumacher, Theresa Rosenquist and Jamie Kemen
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Alyssa DeNoble
14.3 96
14
0
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Amy Zynda
14.3 redo 72 (+10)
Now with 95% more screaming!
12
0
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Analicia Roberts
Hot yoga @ yoga hut
13
2
Awesome! How much does that cost?! I love hot yoga!
Andrea Lampinen
I love that place!
Amy Van Stippen
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Andrea Lampinen
85#FS, no idea how far I ran...
8
0
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Anna Schumacher
14.3 redo - 143
5 reps better
15
0
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Antonia Shanle
14.3 92
3
0
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Ashley Peterson
2+ miles with Marcie
185 FS
5
0
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Ben Hansen
2.5 mi
185
11
0
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Charlie Spry
14.3 didnt improve
Conclusion is I need to workout at night.
12
2
But we would miss you in the am!
Mary Stueber
Lucky for you there is no 915 pm wod ;)
Charlie Spry
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Jamie Kemen
About 2 miles
105 FS
12
0
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Jeremy Dashnier
14.3
Again
11
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Jessica Broekman
14.3 95 reps + 5 reps from Friday
12
0
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Jim Tschampl
133
14.3 Redo
0
0
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Kelly Reetz
2miles
#75 Front Squat
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Kelly Runge
14.3 - 82/3:07
Got my former 1RM 20x - cant complain - until tomorrow when I try to stand.
12
2
Awesome job! I aaaalllllmost stayed with you :)
Amy Zynda
You did great!!
Mary Stueber
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Laura Schmidt
Attempted 14.3 again
5
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Lindsey Koehler
1.2 miles at home
Outside, before I got cold and gave up because frozen face.
2
0
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Marcie Kyllonen
20min running with Ashbags
85# FS
4
0
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Mary Stueber
14.3 - 96 plus 14 from Friday
Made it to 185#. Goal was enough time to do 1. Did 6. PR by 30#!
11
1
Ring that bell!
Amy Zynda
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Michelle Johnson
Just over 2 miles
0
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RaLinda Lamberies
14.3 104
5:00
5
0
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Rosa Francour
3200m
85# fs
4
0
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Steve Broekman
116
10 better than Friday, if only I could deadlift like my wife!
11
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Ted Kemen
2.5 miles
115# FS
12
0
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Theresa Rosenquist
147 (14.3 re-do
Some more amazing efforts today! Some 1st attempts, some repeats, some w/ more reps, some w/ less --- ALL still amazing!!!
10
0
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Tina Schmidt
2+ miles...made Ben listen to me ramble most of the time :)
135# Front Squat
16
0
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