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Wednesday, February 25, 2015

Golduck

March On Ramp begins next Monday.  Please contact us if you would like to get some sport back in to your life and we’ll throw in some fat loss and muscle building too.
1.) Cycle 3 times, rest 45 sec.
ME strict HSPU->ME kipping HSPU
10 Rings to hips
ME Strict Pull-ups
10 GH Raises
2.) 7 minute AMRAP
3 Hang Power Clean 205/155lb
15 Calorie Row
3 Muscle Ups
3.) 7 minutes alternating every 30 sec. Hollow Rock/Superman

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Alex Peterson
4 rounds
11
0
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Alyssa DeNoble
1rd+ 1mu attempt
first round at 135 then justin was sneaky and put 140 on. So its a pr too:)
19
2
Nice!
Mary Stueber
Nice!
Mary Stueber
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Andy Glawe
2+1 cal, 165, 175 last rd
20
0
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Anna Schumacher
3 rounds rx
Strict hspus: 19, 13, 13 Pull ups: 10, 9, 6
14
0
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Ben Hansen
3 rds
15
0
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Betsy Soletski
3+3hpc. 85#
6
0
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Erin Buntin
5:17;5:28;5:32;5:19 CF Black Storm
4rd: row500, run 400, 30 pu
18
2
Yuck!
Nate Hall
Yuck!
Nate Hall
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Grace Adler
2 rnds + 13 cal (115#/mup)
Sam- 2+10cal (105#/mup). Jackson- 2+1 mup (105#).
11
0
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Grant Soletski
2+15 cal
half way out of the dip when time expired
0
0
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Justin Peterson
4+8 Cals
16
2
Freak.
Lindsey Koehler
Freak.
Lindsey Koehler
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Kimberly Nault
2+3 cleans, Rx weight & MU prog.
15
0
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Krystal Lowney
2 + 3 CL
95# cleans, mup.
19
0
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Marcie Kyllonen
3rds+3hpc 95#
11
0
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Mark Davis
2 +2 hc 115-135#
mmups and rings. 2-3 mats for hspus
15
0
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Mary Stueber
2+3 Cl 100# MU progression
Managed 5 strict PUs one round. First time since grade school :-)
22
0
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Matthew Luepke
2 rds + 15 cal mu prog and 145 Cleans
Also redid Wod1 from the Icebowl, 21 rep improvement
13
0
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Michelle Johnson
2+ 2 HPC
125#, MUP w/band
14
0
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Mike Rusk
2 + 5 cal. 165# mod MU
19
0
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Nate Hall
3+1 HPC
MU Progression but RX weight
19
0
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Pauly VanderKelen
3 rds + 15 cal
HH cleans from yesterday up to 205# / 50 GHD sit-ups in 2:08
1
0
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Robin Mueller
2rds + 1 DL, sub 175#DL for PC
7
0
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Ryan Froelich
2+12 cal (155 HPC, mod MU)
20
0
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Scott Adler
2 rds+3mu (125#)
rowers were full
9
0
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Scott Herber
2 + 1 HPC @ 175# Mod MU
Lots of failed real MU in there.
18
0
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Sylvia Christensen
2 rounds @ 115# (MU progression)
Started HPC @ 125#, then dropped 10#
16
0
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Theresa Rosenquist
2 R + 3/15/2 (MUP/#110)
Gymnastics skills - check! HR/SM - check! MU progressions - check!
0
0
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Todd Rocheleau
3 + 1 PC
5 reps at 205# & 5 at 185 #5 Rings dips instead of MU
13
0
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Tom Schmidt
3 + 1 cal
20
0
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Travis Mcfall
3RDS
185lb
7
0
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Yvonne Otero
3 in 10 min.
45# MU Progression
14
0
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