WOD: W.I.T. 2 Skill: Power Cleans 8,8,8,8,8 (Touch & Go) 15 Min EMOM 4 Mins of 20 Push Ups/min 5 Mins of 10 Thrusters (65#/45#)/min 6 Mins of 100 Single Unders/min Focus: Cycling the barbell. Efficiency throughout the entire movement. Smooth transitions. Quality push ups, work on tight mid-line stabilization so that the hips and shoulders rise at the same time.
John - XOO 45# Carmen - XXO 43# Jesse - XOO 33# Adam - 18:55 15.5 Orlando - XXO 45# Regina - XXO 43# Leslie - -X- 43# Kaela - OXO 33# Teria - XXX 33# Eric Sr. - OOO Mod Melina - XOO 25# Tom T. - XXX 45# Ryan - XOO Rx Eric G. - OOO 45# Heather - XXX 15# Andres - OXO 45# Tara - XXX Rx Mason - XOX Rx Joe - XXO Rx Tim - XXX Rx Brenda D. - XXX Mod Becca - XXX Rx Jason G. - OXX Rx Maira - XOX 43# Cindy - XXX Rx Brenda H. - XXX 43# Claudia - XXX 33# Jacque - XXX Rx Christina - OXX 15# Adrienne - XXX 33# Nicole H. - XXX 35# Trinh - OXO 15# Chase - XXX 45# Chris T. - OOO Rx Mari - XXX 33# Kyle - XXX Rx Jason T. - Mod Irish - OXO Rx Gaylene - OXX 43# Bethanie - OXX 33# Subhi - XXO Mod Marika - OXX 33# Ray - XXO 45# Ram - XXX 50# Nick Z. - OXO Rx Lindsay Z. - XXX 43# Jen D. - XXO 38# Tony - XOO 45# Robert - OOO 45# Danielle - XXX Rx Ana - OXX Rx Jessica - OOX 33# Ian - OOX 45#
WOD: Open Workout 15.5 Skill: Rowing Technique and Thruster Warm Up 27 - 21 - 15 - 9 Calorie Row Thrusters (95#/65#) Focus: Have a plan and stick to it. Much of this workout is mental. Grind it out.
Jenifer - 16:14 43# Steve P. - 17:09 65# Kristine - 17:31 53# Regina - 16:54 53# Orlando - 14:21 75# Will - 13:57 75# Manish - 17:46 35# Simon - 19:37 35# Jesse - 19:22 53# Lauren - 17:21 53# Tony - 126 Reps 75# Nita - 14:30 35# Chris T. - 15:36 65# Gaylene - 11:55 45# Delilah - 20:21 53# Vanessa C. - 16:55 Rx Mason - 16:40 Rx Christina - 18:02 25# Joobin- 12:14 Rx Megan - 8:42 Rx Tim - 11:19 Rx MFF - 9:57 Rx Stephanie V. - 16:41 45# Ernie - 10:02 Rx
WOD: Deathy By Chest to Bar Pull Ups Skill: Snatch Balance 4,4,4,4,2,2,2,1,1 Go until you cannot complete the number of C2B Pull Ups for that respective minute. 1 - Minute 1 2 - Minute 2 3 - Minute 3 4 - Minute 4 ... Focus: Get comfortable in the bottom of the snatch, speed to lockout and speed to the bottom. Go as long as you can in the WOD. Scale is 3 jumping pull ups each minute.
Carmen - 8 Jesse - 7 Nicole C. - 6 Chris S. - 6 Lauren - Mod Teria - 5 Abby - 4 Eric Sr. - 8 Nino - 8+22 Melina - 6+17 Tom T. - 6+12 Regina - 5+17 Nita - 8+20 Charlene - 6+10 Ray - Mod Tara - 15:45 15.5 Mason - 10+9 Rx Ryan - 11+5 Rx Amarjit - 5 Mod Joe - 9 Rx Nick B. - Mod Leslie - 9+6 Becca - 11 Jen P. - 21 Bob - 19 Jaclyn - 10 Noemi - 6+16 Cindy - 11 Manish - 8+12 Kaela - 7+12 Subhi - 6+18 Andres - 7 Heather - 6 Kristine - 12 Gaylene - 6 Steve P. - 7 Simon - 7 Bri - 7 Bethanie - Mod Jacque - 10+4 Rx Chris T. - 5 Matt - 7 Jenifer - 7 Jessica Irish
WOD: Walter Skill: Strict Press in a Split Stance 5x8 7 Rounds for time. 7 Weighted Ring Dips (20#/10#) 5 Power Snatches (115#/93#)
Focus: Shoulder strength and body awareness/control. Keep the abs tight while pressing. Don't be in too much of a rush during the WOD, keep the snatches quality!
Rob - 9:45 65# Joobin - 14:41 115#/10# Teria - 7:23 43# Eric Sr. - 9:54 95# Carla - 9:00 15# Andres - 10:20 95# Mason - 11:35 95#/20# Jenifer - 11:36 53# Ryan - 9:50 95#/20# Robert - 16:00 95#/20# Eric G. - 17:35 65# Joe - 14:40 Rx Jaclyn - 8:20 53# Karen - 7:32 35# Carmen - 13:11 53# Steve V. - 17:59 95# Bob - Mod Adrienne - 7:18 35# Delilah - 10:44 53# Santhi - 8:00 20# Claudia - 6:15 43# Becca - 7:26 53# Jason T. - 11:05 65# Christina - 7:58 25# Tom T. - 18:26 Mod Trinh - 7:30 15# Brenda H. - 8:58 53# Jacque - 9:49 73# Matt - 11:33 65# Melina - 7:33 25# Noemi - 8:12 33# Simon - 7:50 33# Kyle - 11:07 95# Mari - 9:46 33# Steve P. - 7:41 65# Tim - Mod Nicole H. - 7:47 (10) 45# Subhi - 10:15 Mod Leslie - 7:00 63#
WOD: Zimmster (Happy Birthday Nick!) Skill: Front Squats 3 Rounds. 25 Push Ups 25 Alternating DB Snatches 25 Ring Rows 25 Box Jumps (24"/20") Focus: Upright posture in the front squats. Drive the elbows high out of the bottom of the squat! Break up the sets early in the WOD to leave some gas in the tank at the end.
Nicole H. - 15:47 15# Jaclyn - 19:24 15# Joobin - 18:50 30# Orlando - 22:06 30# Regina - 23:24 20# Kaela - 23:03 20# Sheri - 23:54 15# Jen D. - 23:06 15# Jesse - 34:57 15# Teria - 18:49 20# Vanessa C. - 17:33 20# Abby - 16:57 15# Brandon R. - 16:44 30# Ryan - 21:10 35# Nick Z. - 21:30 25# Lindsay Z. - 15:56 15# Eric G. - 21:36 15# Amy - 21:24 10# Andres - 21:18 25# Angela - 22:07 15# Mason - 21:01 40# Adam - 22:20 40# Robert - 18:16 40# Angie - 17:18 15# Tom S. - 26:39 40# Carmen - 14:00 15# Megan - 14:00 30# Becca - 18:48 20# Amarjit - 15:10 Mod Joe - 15:58 45# Bob - Mod Patricia - 23:50 10# Cindy - 18:49 25# Kristine - 20:21 15# Gaylene - 16:58 25# Delilah - 19:46 15# Melina - 20:46 10# Jacque - 18:37 25# Matt - 25:49 20# Chase - 16:47 20# Brenda H. - 19:32 15# Trinh - 18:26 5# Mark - 21:23 25# Nino - 18:30 5# Chris T. - 21:01 35# Kyle - 20:40 25# Tony - 20:11 25# Maira - 17:19 20# Nick B. - 17:10 40# Jenifer - 18:10 15# Tara - 18:54 Mod Lauren - 17:27 20# Steve P. - 17:06 25# Ana - 18:04 25# Karen - 20:17 15# Stephanie V. - 21:35 20# Jessica - 16:36 15# Fernando - 17:52 40#
WOD: Knee Deep Skill: Dead lifts 3,3,3,3,3,3,3 16 Min AMRAP 40 Overhead Lunges (45#/25#) 20 Hollow Rocks 10 Pull Ups Focus: Heavier Dead lifts, lift with the legs! Keep the elbows locked out overhead during the lunges!
Vanessa C. - 366 Rx Jesse - 145 35# Edith - 160 Mod Adam - 22 15.4 Leslie - 140 Rx Eric Sr. - 270 Mod Abby - 259 Mod Mason - 226 Rx Ryan - 242 Rx Tim - 345 Mod Megan - 73 15.4/370 Rx Joe - Mod Robert - 279 Rx Carmen - 480 25# Maira - 280 25# Becca - 297 25# Cindy - 299 25# Gaylene - 231 Mod Bob - Mod Marika - 275 25# Chase - 223 35# Stephanie B. - 247 25# Claudia - 305 10# Chris T. - 199 45# Mari - 208 10# Kyle - 229 45# Jacque - 302 Rx Matt - 200 25# Jason T. - Mod Brenda H. - 250 25# Santhi - Mod Mark - 227 Rx Nita - 340 10# Jaclyn - 280 25# Jenifer - 253 25# Nicole H. - 326 25# Irish - 255 25# Lauren - 345 25# Tony - 210 35# Steve P. - 300 35# Jen D. - 238 25# Kristine - 270 25# Ana - 295 25# Stephanie V. - 252 Mod Tara - 420 25# Jessica - 243 25# Adrienne - 324 25# Fernando - 340 Rx
The Tough Mudder Tahoe is coming up on June 13th, 2015. Last
year we had a great turnout and would like to do the same this year.
We are planning on running on Saturday, June 13th @ 8am.
Travel and
lodge are to be handled individually.
Be sure to register soon as the price increases every two weeks... www.toughmudder.com
(Let us know in the comments below if you plan on attending.)
Team name: Myo's Average Joes Password: Cummins1993
Let us know if you have any questions regarding the Mudder. We look forward to seeing everyone there!
Proper Warm-Up is vital for successful Olympic lifting. Get here earlier and stay later mobilizing your shoulders, ankles, and hips! Need tips on how to attack a certain area? Just ask us!
WOD: Swing Skill: Back Squats 5x10 Unbroken For time. 21 KB Swings (32kg/20kg) 21 Toes to Ring Sprint 100m 15 KB Swings 15 Toes to Ring Sprint 100m 9 KB Swings 9 Toes to Ring Sprint 100m Focus: Unbroken sets in the squats. Work good depth and tempo. WOD is short and sweet, sprint through the whole thing.
WOD: Open Workout 15.4 Skill: Cleans & Push Press Review 8 Min AMRAP 3 HSPU's 3 Cleans (185#/125#) 6 HSPU's 3 Cleans 9 HSPU's 3 Cleans 12 HSPU's 6 Cleans 15 HSPU's 6 Cleans 18 HSPU's 6 Cleans 21 HSPU's 9 Cleans 24 HSPU's 9 Cleans 27 HSPU's 9 Cleans ... Focus: 8 minutes is not a long time. This is a handstand push up workout. Break them up early and often to leave some in the tank at the end. Short breaks and make each HSPU count or you're wasting valuable energy!
(S) = Scaled to 10 Push Press (95/65) and 10 Cleans (115/75) Manish - 57 65# Ana - 89 S Andres - 80 85# Kristine - Mod Chris T. - 95 115# Regina - 95 115# Orlando - 55 S Jesse - 78 73# Heather - Mod Becca - 80 65# Nicole C. - 44 53# Chris S. - 41 95# Nita - 85 45# Gaylene - 108 S Jessica - 60 S Joe - 78 65# Vanessa - 68 S Chris D. - 70 115# Delilah - 44 S Nick B. - Mod Mason - Mod Kaela - 83 S Tim - Mod Chase - Mod Joobin - 43 Rx Megan - 82 Rx Tom S. - Mod Nick Z. - 70 S Lindsay 108 53# Ernie - 51 Rx
WOD: Outcast Skill: Reverse GHD 4x10 For time. 100 Sit Ups Row 2000m Focus: GHD work focusing on posterior chain. Do not overextend too much at the top. Cardio and core for the metcon.
Luis - 8:33 Carmen - 14:17 Danielle - 15:59 Jesse - 16:26 Yajaira - 17:32 Kaela - 16:12 Eric Sr. - 13:30 Tom T. - 15:50 Melina - 17:53 Regina - 14:17 Ryan - 13:01 Sruthi - 19:57 Charlene - 18:49 Anthony - 45 15.4 Tom S. - 12:13 Angela - 16:26 Joe - 11:39 Mason - 12:48 Becca - 14:48 Claudia - 16:54 Leslie - 13:37 Brenda H. - 15:56 Jenifer - 15:25 Bob - Mod Jennifer P. - Mod Gaylene - 13:28 Kristine - 13:15 Cindy - 14:27 Delilah - 14:27 Andres - 14:04 Rick - 16:28 Prince - 22:30
Joe & Robert - 12:36 Rx
Lauren & Ana - 15:45 63#
