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Tuesday, September 15, 2015

WOD 150915

Show up and do work and you will get better. Don't show up and you will get better at excuses. Excuses make you fat.
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1.) Every 2 minutes for 10 minutes
5 Strict Press, add load each round
5 Strict Pull-ups
rest 5 minutes
Every 2 minutes for 10 minute
7 Overhead Squat, add load each round
7 Handstand Push-ups
rest 5 minutes
Every 2 minutes for 10 minutes
10 Deadlift, add load each round
10 Push-ups
2.) 5 rounds
10 Hip Extensions
20 Hollow Rocks
10 GH Raises, perfect no bounce

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I got to DL with Tina
#swf
9
2
Steve Kaster, Nate Hall, Cole Cravillion, Michelle Johnson, RaLinda Lamberies, Lindsey Koehler, Theresa Rosenquist, Pauly VanderKelen and Sal Bertuglia
Woo Hoo!
Tina Schmidt
Woo Hoo!
Tina Schmidt
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Alyssa DeNoble
75/100/170
11
0
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Amy Zynda
65#/55#/155#
Kipping PU with red/purple, then red band. Wrist went kablewy during last OHSs.
15
0
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Anne Hoffman
75#, 70#, 175#
last set of HSPUs fell apart
16
0
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Anne Holzem
95/75/120ish
Didnt finish DLs, had to leave; PUs with one blue band...getting closer!
4
0
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Brandi Binsfeld
65/45/145
Red band/2 mat hspu
13
0
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Cassie Christianson
85, 85, 170
2
0
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Cole Cravillion
195,115,295
18
0
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Erin Buntin
82#, 102#, 205#
19
0
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Grace Adler
75#/70#/140#
17
0
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Jason Nobles
2:36 Rx Grace (:26 Pr)
Hatch morning, smolov shoulder press and Grace mid morning. Didnt have time for 40 minute wod :(
16
0
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Jim Koehler
165# / 115# / 225#
12
0
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Jordan Heider
95#/75#/215#
I like that WOD. Heavy but doable.
13
4
Nice work!!!
Jim Koehler
Thanks Jim! You too.
Jordan Heider
Thanks Jim! You too.
Jordan Heider
Nice work!!!
Jim Koehler
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Justin Peterson
155/175/345
9
0
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Krystal Lowney
Easy 3 mi. run
Active rest.
20
0
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Laura VanderKelen
70#/75#/160#
50 GHDs
14
0
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Lindsey Koehler
90/70/160
Really the only thing that went well for me was the strict presses.
2
0
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Marcie Kyllonen
75/75/85
10
4
I think we talked on the phone today. Were you working ?
Scott Herber
Costco? Yep til 1:30
Marcie Kyllonen
Costco? Yep til 1:30
Marcie Kyllonen
I think we talked on the phone today. Were you working ?
Scott Herber
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Mark Davis
105/65/155
3mat
19
0
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Michelle Johnson
80# (2), 100#, 190#
28/35 HSPU w/ no mat (-; Meant my last round of DL to be 210# - early morning bar math issues)-:
18
0
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Nate Hall
155#/95#/275#
EC done
15
0
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Pauly VanderKelen
155/175/330
5 rounds of EC complete / GH raises are getting stronger. Heres to a bulletproof posterior chain!
0
0
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RaLinda Lamberies
80X4/77x6, ^72, ^175#
4 mi runblbnd pu and mat/pl hspu
3
0
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Robin Mueller
Was there. Did it.
65#? / 65#? / 175#?, 2 blue band PU
7
0
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Scott Herber
115/115/255
2
0
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Steve Kaster
175#/115#/235#
had to stay light - back wasnt cooperating today
11
2
Those numbers are not light! Nice job!
Jim Koehler
Those numbers are not light! Nice job!
Jim Koehler
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Theresa Rosenquist
Everything Rehab
Chin-ups (v. pullups)/banded shoulder therapy, 15 PVC OHS/1+HSH, Therapy BOR/30Plank holds (C/L/R), then EC.
8
4
Nice job on being disciplined about your rehab! Your body appreciates it!
Grace Adler
Thanks! I think Coach would disagree though. =D
Theresa Rosenquist
Thanks! I think Coach would disagree though. =D
Theresa Rosenquist
Nice job on being disciplined about your rehab! Your body appreciates it!
Grace Adler
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Todd Rocheleau
145/75/305
10
2
Beast
Jim Koehler
Beast
Jim Koehler
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Ty Krueger
205#/225#/355#
Strict C2B and HSPU
2
0
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Tyler Shaw
125/145/325
all deadlifts UNBROKEN... Todd
12
8
I'll believe it when I see it...you'll have to show me tomorrow...hahaNice job!
Todd Rocheleau
115/115/255
Scott Herber
Whoops
Scott Herber
Good job Scott! Oh, and you too, Tyler!
Tina Schmidt
Good job Scott! Oh, and you too, Tyler!
Tina Schmidt
Whoops
Scott Herber
115/115/255
Scott Herber
I'll believe it when I see it...you'll have to show me tomorrow...hahaNice job!
Todd Rocheleau
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