Thursday, January 4, 2018
DT
I want to congratulate Justin and Ashley on their arrival of the newest member of the family Odin Daniel Peterson. He came out weighing 7lb 1oz and was 19.5 inches long, a perfectly healthy little boy. During our visit Ashley was in great spirits and probably already pondering how she was going to do burpees without the nurses catching her and Justin was as proud as a Dad could be bragging about Odin’s chillness and his ability to show off his little guns while laying out under the heat lamp. Congrats again you two, I can’t wait to hold the little fella at the gym!
Have a great Thursday!
Have a great Thursday!
Ahhhh adorable. 13/10 would hang on fidge
What a sweet pic! ❤️
Congrats Justin and Ashley!!.....See you in the gym soon Odin!
Congratulations!!
1.) DT
5 rounds
12 Deadlift 155/105lb
9 Hang Power Cleans 155/105lb
6 Push Jerk 155/105lb
*2.) Front Squat 3-3-3-3-3 @ approx 80%, rest 2-3 minutes between sets
*3.) EMOM for 10 minutes
Odd: 15 Handstand Push-ups
Even: 50 Double Unders
Note: scale down hspu down by 2’s and dubs by 5’s as needed
*4.) 17 minute AMRAP
7 Chest to Bar Pull-ups
10m Overhead Dumbbell Walking Lunge 50/35lb, L
7 Box Jumps 24/20″
10m Overhead Dumbbell Walking Lunge 50/35lb, R
*5.) 50-30-10
GHD Sit-ups
Cal Ski Erg
*6.) 10 rounds
10 cal Row
10 Push-ups
rest 30 sec
*7.) Quad Smash each leg for 6 minutes with barbell then sit in bottom of squat for 6 minutes
Note: hold on to a rack, chair or whatever while in squat
5 rounds
12 Deadlift 155/105lb
9 Hang Power Cleans 155/105lb
6 Push Jerk 155/105lb
*2.) Front Squat 3-3-3-3-3 @ approx 80%, rest 2-3 minutes between sets
*3.) EMOM for 10 minutes
Odd: 15 Handstand Push-ups
Even: 50 Double Unders
Note: scale down hspu down by 2’s and dubs by 5’s as needed
*4.) 17 minute AMRAP
7 Chest to Bar Pull-ups
10m Overhead Dumbbell Walking Lunge 50/35lb, L
7 Box Jumps 24/20″
10m Overhead Dumbbell Walking Lunge 50/35lb, R
*5.) 50-30-10
GHD Sit-ups
Cal Ski Erg
*6.) 10 rounds
10 cal Row
10 Push-ups
rest 30 sec
*7.) Quad Smash each leg for 6 minutes with barbell then sit in bottom of squat for 6 minutes
Note: hold on to a rack, chair or whatever while in squat
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Angel Anderson
6:54
75# (should've done 85# because apparently that's what I did last time 😂) FS @100#
23
0
Antonia Shanle
I would get sick the day of my favorite workout
12
3
Oh no, hope you feel better soon...you can always do DT for EC 😁
Sorry 😢
I definitely plan to Brandi! and its okay Alyssa still love youuuuuu
Brandi Binsfeld
8:39 85#
24
3
😃🎂!!! 🎈🎉🎈 (And you forget to mention today's WOD was #10 increase AND a 5 minute PR!!!,👊🏻👊🏻👊🏻)
Happy Birthday! Nice PR!!!
Thanks T! ☺️👊🏼👊🏼👊🏼
Brittany Nohr
5:44 rx
Over a min pr! Hspu DU emom done. 7 hspu instead of 15
15
1
You are amazing!!!
Bryn Odberg
8:25 @ 85#
#2 and #3 extra credit. Let's just say my number of hspu kept going down, down, down
11
0
Danielle Sherman
7:02
Hang cleans still need a lot of work. A lot. FS 170. HSPU (8) and DU EMOM. Row pu.
7
0
Grant Soletski
10:00 135
Last time I did that workout I punched the garage door and if there was a door nearby I'd done it again.
7
0
Jake Plennes
7:37
Came out a little too hard
13
2
#TWSS
It's always fun to know what the comment is going to be before you actually click on the comment! #twsstelepathy
james macco
10:42. @ 135#. 3 min pr
EC: 50-30-10 , ski erg & ghd’s. Ski erg is my new favorite. ❤️
9
0
Krystal Lowney
10:41 95#
But 2:26 faster than last time using 95#.
29
2
Laura VanderKelen
7:48 rx - 5 minute PR 🙀
Front squats @ 140# 5x5
17
4
Megan Vogel
6:56 **
95# - should have gone RX - was nervous about jerks and the weight. But happy for the first time doing DT. FS 125# (increase next time - no FS max yet), Dubs/HPSU - filled each minute never came close to the full reps! #Trying :)
28
0
Paula Soletski
Lodge wod. 3hspu,3 pullups. 10 burpee box overs, 10 air squats. 10 rds. 33:48. Last 3 rds attempted hspu from pad then used 15# plt height.
20
0
Pauly VanderKelen
6:46 PR! (From 8:59 on 2/16/16)
Rd 1: 11+1, 9, 6 / Rds 2&3: 11+1, 6+3, 6 / Rds 4&5: 11+1, 3x3, 6 / Grip and forearms were the weak links during the hang power cleans / 5x5 Front squat @ 255# every 2:30
1
0
Rachael Salata
5:13
Not a PR but ❤️❤️❤️ FS 175. Dubs/HSPU. Ski erg/GHD.
32
4
Theresa Rosenquist
Rest from CF
2×Yoga & MWOD knee therapy (looking forward to being hungry & having energy again!!)
19
0