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Thursday, June 4, 2015

LuRong Summer Crush Challenge

If the world ended tomorrow would you be happy with what you have accomplished? Would you be satisfied that you loved and lived to the fullest? If your answer is no to any one of those questions it’s time to make a change and if you answered yes to all of them, carry on!
Have a great Thursday.
1.) Lurong Summer Crush challenge WOD
30 cal Row Buy in
then 3 rounds of:
10 Deadlift 225/185lb(L3) 155/135lb(L2) 95/65lb(L1)
10 Hand Stand Push-ups(L3) Hand Release Push-ups(L2) Knee Hand Release Push-ups(L3)
9 minute cap
2.) Every 2 minutes for 10 minutes
6 Back Squat
7 Strict Pull-ups
3.) 50 Wall Squats, every time you rest hold a 20 second Plack

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15 pm I was there.
185# dl, wtih HRPU. BS 125#-185#
3
0
Theresa Rosenquist, Lindsey Koehler and Pauly VanderKelen
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Andy Glawe
Through last 10 DL, level 3
brain said I could do last 10 hspu, shoulders said no
9
0
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Anne Holzem
8:02 L2
125 to 165 BS
8
0
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Bill Hoisington
4:09 L2
BLue Band PU, 175# BS, Wall Squats
14
0
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Brooke Allen
7:02 L2
I love push ups.
11
0
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Che Ater
L3 with ab mats, lots of ab mats. 6:53
85# ---> 145# back squats.
8
0
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Cole Cravillion
5:04 L3
26/30 strict hspu Finished squats at 315
13
0
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Grace Adler
7:34 L3 (all strict HSPU)
155# BS (5 rnds)/strict pu
18
2
Awesome!
Theresa Rosenquist
Awesome!
Theresa Rosenquist
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Jake Plennes
6:50
Strict HSPU. BS 225, 235, 245, 255, 260.
12
0
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Jim Koehler
4:13. Level 2. DL 185 for 155
205 BS. Blie band pullups
13
0
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Jordan Heider
4:08 L2
up to 155# BS, blue band PU
12
0
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Liz Goetz
5:45 L2
85-135# bs, strict(ish) pus
4
0
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Marcie Kyllonen
5:36 75# HPC sub for dls
up to 115# bs
8
0
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Mark Davis
5:56 L2
Wall squats
14
0
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Pauly VanderKelen
3:35 L3
HBBS: 245,255,265,275,285# / Skill work: strict HSPUs & incline bench press
0
0
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RaLinda Lamberies
4;33 l2
85-115bs blue band pu
7
0
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Scott Adler
4:24 L2
185# bs
7
0
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Scott Herber
7:58 L3
Worked way up to 205 on Squats
13
0
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Theresa Rosenquist
TCd - III 2 R + 10/7
BS: 85/115 =/ >>85/95/95 PU: ME strict, Pre: Rehab & ROM. 6th day ON - 2morrow=REST!!!
13
0
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