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Friday, September 25, 2015

WOD 150925

Today's WOD is The Lurong WOD they named the Olympian. Since we get to train side by side with our very own Olympian I decided to rename this workout for Lurong. If they have a problem with it I'll send them directly to Garrett.

1.) Lurong The Lowney
In 9 minutes:
20 Barbell Ground to Overhead 95/65lb, (65/45lb), (Medicine Ball 20/14lb)
7 Bar Facing Burpees(BFB), step overs are ok in level 3.
15 Barbell G2OH 135/85lb (75/55lb), (45/35lb)
7 BFB
10 Barbell G2OH 155/105lb, (95/65lb), (65/45lb)
7 BFB
5 Barbell G2OH 185/135lb, (135/95lb), (95/65lb)
7 BFB
AMRAP Barbell G2OH 225/155lb, (155/105lb), (115/85lb)
2.) 3 rounds
ME Strict Handstand Push-up->ME Kip HSPU
ME Strict Chest to Bar Pull-ups (Use a band if unable to complete 5 reps and move as strict as possible)
10 Hips to Rings
15 Hip Extensions
3.) Go home and eat a steak dinner. You’re going to need all the steak, sweet potatoes, avocado, brocolli and water you can get come Monday…..

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Amanda Zeamer
66 level 2
13
0
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Andy Glawe
52 L3
15
0
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Anne Hoffman
66 L2
HSPU/C2B/H2R/Hext
15
0
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Ashley Peterson
1 rep at 155# L3
8
0
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Bill Binsfeld
71, L3
13
0
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Bill Hoisington
61 L2
3 rds
5
0
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Brooke Allen
53 level 3
17
0
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Cole Cravillion
75 l3
18
2
Good work today bro
Erin Buntin
Good work today bro
Erin Buntin
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Erin Buntin
70 L3
9
2
Thx sis nice job also!
Cole Cravillion
Thx sis nice job also!
Cole Cravillion
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Jamie Kemen
66 LII
19
0
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Jim Koehler
78 level 2
16
2
You stud!!
Todd Rocheleau
You stud!!
Todd Rocheleau
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Justin Bauer
64 L3
6
0
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Laura VanderKelen
78 level 2
2
0
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Lindsey Koehler
79 (LII)
My only goal was to tie or beat my dad.
10
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Marcie Kyllonen
81 L2
7
0
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Nate Hall
68 L3
16
0
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Pam Bozec
66 (2)
17
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Pauly VanderKelen
81 L3
1 rep improvement from 11-4-14 :) / 3 rounds of gymnastics EC complete
0
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Rebecca Smith
70 L2
The hardest part was jumping over the bar for burpees with a bad calf. OUCH
15
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Ryan Froelich
69 dudes (II)
3 rds of stuff
17
2
Bill & Ted were at 6:15
Ted Kemen
Bill & Ted were at 6:15
Ted Kemen
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Steve Kaster
54 L3
note to self: Keep chin out of bar path
14
0
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Sylvia Christensen
66 L3**
Just figured out my last number was wrong!! Apparently I cant count.
11
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Ted Kemen
48 L3
16
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Todd Rocheleau
67, L3
15
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