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Monday, September 21, 2015

WOD 150921

We will be doing a little bit of percentage changes in our squats for the next couple weeks so if you could please be aware of what your numbers are going to be prior to starting the sets. We will be going every two minutes so we are not going to have a lot of time to screw around. Besides that in two weeks we will be hosting The Wisconsin Open and if anyone would like to volunteer to help us out please talk to myself, Justin or Ty.
Have a great Monday.

1.) Back Squat 3 x 8 @ 65% 1 x 5 @ 70% 2 x 2 @ 75% 1 x 1 @ 80% Every 2 minutes so know your weights.
2.) 12 minutes
10 Right Hand Dumbbell Snatch 70/55lb
10 GHD Sit-ups
10 Left Hand Dumbell Snatch
10 GHD Sit-ups70/55lb
3.) 5 x 3 Snatch @ 65% Reset each rep but keep it moving.
4.) 5 rounds
12 Hip Extensions
8 GH Raises
20 Sledgehammer Swings

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Alyssa DeNoble
3+3Left db snatch 40#
135-175 squats
13
0
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Amanda Zeamer
Lurong wod 344 points- that was miserable
10
0
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Amy Zynda
2 full rounds 20#
And Lurong WOD.
16
0
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Anna Schumacher
3 + 4 left dumbbell snatch RX
200-215-230-240# back squats
13
0
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Anne Hoffman
3 rds + 1 rep of 2nd set of db snatch
35# db. BS 135, 150, 160, 170
10
0
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Bill Binsfeld
3 or 4 rounds?
50#, up to 275 on squats
16
0
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Bill Hoisington
3 Rds (20L-30R#)
190,205,,220, 236 BS
19
0
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Brooke Allen
3rd 30#
19
0
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Cassie Christianson
3 rds + 6 ghd of 2nd set
40#
10
0
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Che Ater
4.5 rds @ 35# and ab mat situps
3x8@135, 1x5@145, 2x2@160, 1x1@170 bs
11
0
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Cole Cravillion
4+10 snatch 75#
270,290,310,330
13
0
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Jake Plennes
4 + 10 sn
Up to 285 BS
13
0
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Jim Koehler
10 sit ups short of 5 rds. 45# DB
205#. 220#. 235# and 250#
18
0
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Laura VanderKelen
4 rds + 7 right hand snatches (35#)
Up to 135# back squats, up to 70# 5x3 snatches
2
0
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Lindsey Koehler
2 + 10 left DBS (35#)
155/165/175/187.
12
2
Or was it 3? Hmm.
Lindsey Koehler
Or was it 3? Hmm.
Lindsey Koehler
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Marcie Kyllonen
5 full rounds or maybe 4??? Chalk plz
95/100/110/115
11
0
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Mary Stueber
4+10 GHD 20#DB
BS 130# -> 160#
17
0
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Matthew Luepke
4rds + 10 @ 45#
Up to 235# BS
10
0
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Michelle Johnson
5rds 40# DB
145 - 180# BS
19
0
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Nate Hall
4 + 9 rhds
255/275/295/315 bs
16
0
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Pam Bozec
5 1/2 Rds + 7lhds (30#)
Up to 130bs
13
0
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Pauly VanderKelen
5 rds + 10 LHDBS
250,275,285,295(2nd set of 2),315 / 13 UB C2B PR! / 5x3 snatch @ 165,165,165,175,185# / Backward overhead medball throw up to 40#
1
0
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Ryan Froelich
2 1/2 full rds+2 DBS (Rt)(55#)
Up to 190 BS
17
0
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Steve Kaster
Not sure on rounds - I think into 4th??
245 to 315 # BS
10
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Ted Kemen
2+5 LHDS RX
185# BS
17
0
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Theresa Rosenquist
Rest Day
Mobility and some MU & HSW prog
0
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Tina Schmidt
3 rds + 24 reps
I think...wheres the chalk to mark rounds?!? I cant count this high!
18
2
My thoughts exactly. I have no idea how many rounds.
Brandi Binsfeld
My thoughts exactly. I have no idea how many rounds.
Brandi Binsfeld
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Todd Rocheleau
6 rds, 45lb DB, ab mat sit ups
215, 230, 250, 285 lb
16
0
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Yvonne Otero
4 rds, 20#, ab mat situps
up to 115# BS
15
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