Amanda

Wednesday Apr 19 2017


The Master's Qualifier Workouts come out Thursday night. We will be running the 4 workouts Friday through Monday. Saturday we are closed for the day for the Wisconsin Spring Thaw Throwdown weightlifting meet. Please come out and check out the great show Green Bay Barbell puts on!
Have a nice Wednesday!
Oh yeah I was wrong on the shirts closing Monday night, it's next Monday night the 24th. I apologize for the error.
1.) Up the ladder in 7 minutes
Overhead Squat 5 reps of each 
95/65lb, 135/95lb, 155/105lb, 185/135lb, 205/145lb, 225/155lb, Max Effort 245/175lb
note: class size will dictate if you get to use a rack or not
2.) Amanda
9-7-5
Muscle Up
Snatch 135/95lb
note: full snatch
*3.) 10 minute AMRAP
With partner
10 Cleans 225/155lb, alternating
10 Tire Flips
*4.) 3 rounds
15 Hip Extension
8 GH Raise
20m Handstand Walk
*5.) 50 Alternating Arm Dumbbell Snatch 50/35lb
note: Full Snatch
Thumb wodmother1

Theresa Rosenquist36d

Well, you forced me to get on the ball & place my order.

Thumb jh cj

Jordan Heider35d

Ha, I was just thinking the same thing! At least now my order is in and I don't have to worry about missing the deadline. ;)

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Ring dips and rows on low rings 65# Snatches FS instead of OHS up to 105# GHDs
Up to 105x4 OHS
18:51 55# 8 MUs rest MU attempts
8 something MU on low rings
OHS all 5 @ 155# Got my first long overdue muscle up! Thanks Tom and Tina❤️
6:?? 35# snatch, ring dips and rows,, 55# ohs (pr)
My two biggest enemies today. Not good :(
5:30 rig rows/banded dips 65#
OHS 55/65/75/85/90/95/100#
9:48 #95 Power SN, Rings to hips
FS 95-225(2x) @7 min
7:36; 95# PS & MU Progressions
^65# OHS; OH mobility improving a bit
7:02. 95#
10:34 rx weight. Red band Ring dips and ring rows
135# for 5. Think that's a pr but not sure. Partner wod ec done with Grant cleans @ 135. 50 cal assault bike and 50 burpees for time.
Showed up on time.
Not sure time.. only completed 6 Mu's total
Got 1 @145# struggle bus today lol
205 3 reps all from floor 16:02 pr for most mu in a workout
1 @ 245
5/5 at 205 ohs
Clean & tire flip with Britt 50 cal air assault and 50 Burpees with Rachel and Britt
Shoulder was grumpy did other stuff instead.
Idk my time, 65# snatch 75# OHS
Ring rows and ring dips with blue band. Those snatches were so frustrating!
6:06 PS at 45
Up to 85 box front squats
OHS: 205
Good practice day ✅
6:16, C&J instead of snatches, ring rows/dips
OHS ^ 85#
Ring rows and dips
11:36 85lb, MU on low ring with band
OHS 65lb-105lb
9:40 with ring rows and dips
All 5 OH squats at 155#.
7:42 rows and banded dips..115#
4/5 OHS at 175#
12ish @ 95#, MU attempts
OHS finished 75#, 85#, 95#, 105#, 115#, then 2/5 at 125#
#80 overhead squat #60 snatch green band for rings
No idea ... 55# sn
Ohs: 45, 55, 65, 75, 85
25:04 rx....today was a milestone for me, almost cried when I finished
OHS 65/85/95/105/115; thank you Justin and Tyler for the great coaching
9:07, MU progression 85# snatch
OHS 55#-105# new PR
8:43 95# OHS x 1 rep
7:58 65# snatch, rows and parallel bar dips
95# ohs
7:16 rings to hips, 75#
Ladder up to 125#. 5# PR 5 times
9:57 @135# hips 2 rings
Oh up 2 175# Failed 185#
No idea what time suppinated ring pull-ups
185# x5
OHS 95; 135; 155; 175; 155
Front Squats to 115#
18:49; 55#, 7 MU, MU work
10:?? 135 hips to ring
OHS ^ 185 for a PR. Once I start breathing hard my full snatch turns to 💩.
7:45 PR! (MUs - 9,4-3,3-2 / All singles for snatches, 2 fails :/ )
OHS all from floor - 5 @ 205 (2,2,1) Disappointed I couldn't get a set of 3 @ 205# / Loaded up 225# but not enough time. / *3.) Complete with Nick. 3 rounds. 205# power cleans rather than 225# full cleans. Must improve power clean form and strength! Keep my receive stance narrow. *5.) Complete in 6 minutes.
OHS 65-85-95-105-115-125-135
A plethora of fun today. Amanda - MU transitions, squat snatched Pain free no knee cave. 50 cal assault bike/ 50 burpees. 10 rounds 30 in box jump, hspu, bf c2b. Shoulder stability, single leg RDL/rfe squats/strict press.
10:58 #65, ring rows and dips
#55-#95 OHS
7:28/65# R2H. OHS 35-115
135 oh squat, 10:30 75# snatch
Ring rows and ring dips with green band
8:37 @ 115, H2R
OHS 95,115,125,135
14:20 RX
125 OHS
OHS 3/5 @ 185#
4:09 unbroken mu
Completed 5/5 @ 245 OH sq at 8 min from floor.
12 something at 95#
1/5 @ 145#
***Supah scl'd! MU-P & B-RD, #55 Box Sn->PSn. OHS: 45/50/55/60/65/3@70 #smallsteps
7:44 PR, I think (9:11 previous)
3 OHS @ 155#
5 @205
9:03, 45#, mu progressions
20-50# OHS
13:51 115#sn
75, 95, 135, 155