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Wednesday, September 30, 2015

WOD 150930

Last day of September and Fall is really here. Make sure you take a few minutes each day to breath in some fresh air. This time of year provides the best smelling air of all seasons. With the fresh scent of wood burning in the air from the wood stoves being started back up it's one step away from smelling as good as a fresh cut tree for Christmas. I love this time of year and this coming month we will make sure to enjoy the outdoors with a little extra running so you can love it with me.

1.) Back Squat 1 x 5 @ 85% Spend 15 minutes to warm-up and complete 85%
2.) 7 minute AMRAP
3 Box Jump 36/30
21 Walking Lunge Steps 95/65lb
3.) 50 GHD Sit-ups (record time)
4.) 8 minute EMOM
3 Position Power Clean HH,H,F add load as needed

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Alyssa DeNoble
5rds
180#bs, 2:45 GhD, up to 140# emom.
18
0
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Amanda Wilfer
5 rds + 3
20 BJ + ring rows175# BS1:42 abmat sit ups
10
0
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Amanda Zeamer
3 rounds plus 12 lunges rx weight 24in box jump
Bs 115, 50 ghd in 4:17, emom 8 min power clean and jerk 65#
13
0
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Anne Hoffman
4rds rxd wt 2 rds @24/2@20
1:51 GHDs 180# BS 1 bloody shin
7
0
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Bill Binsfeld
3+2 jumps. 30
320# BS
15
0
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Brandi Binsfeld
3 rounds + 2 box jump
140# BS
12
0
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Chuck Brehm
4 + 19 Overhead Lunges
5 rep BS at 375
20
0
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Cole Cravillion
4+9 lunges
355 bs
11
0
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Erin Buntin
5+1 lunge; 30 step ups
failed 5 rep BS (2@ 207; 3@202); 2:23GHD
20
0
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Jamie Kemen
Hello, Leg Day!!
155#BS/3+9 @ 20 & 65#/50 GHD in 3 min-ish
18
2
Can already feel it in my butt
Amanda Zeamer
Can already feel it in my butt
Amanda Zeamer
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Jim Koehler
3 rds plus 7 lunges. 30
275# bs
15
0
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Krystal Lowney
4 + 4 lunges (24)
65# accidentally started with lunges. BS 150# 50 GHDs took 2:38
18
0
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Marcie Kyllonen
5?? + 4 front rack lunges
125# back squat
19
0
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Mark Davis
2+18 lunges and 1 good shining
175# bs
16
2
Oh no! I feel your pain! :(
Jamie Kemen
Oh no! I feel your pain! :(
Jamie Kemen
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Mary Stueber
3+13 24BJ
175# BS 3:00 GHD
17
0
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Matthew Luepke
3rd @ 75# and 24
260 back squat50 sit ups in 1:45.
10
0
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Michelle Johnson
5+3 BJs - 24
Front rack lunges; 190# x5 BS; 1:22 50 GHDs
17
0
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Nate Hall
4+19 front rack lunges
335#x5 bs^ to 185# emom
16
0
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Pauly VanderKelen
4 + 8 Overhead Lunges
325# 5-rep back squat / 50 UB GHDs in 1:52 / 8min EMOM @ 195# / 3 sets ME strict pull-ups
1
0
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Ted Kemen
4+3 lunges
BS 195#
11
0
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Theresa Rosenquist
5 R + 3/4 (SupaScld)
20 BJ & #15 bar, BS: 5×10@65#, GHSU: 1:52,
0
0
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Tina Schmidt
5 rds + 1 box jump 30/OH lunge
BS up to 215 #; GHD 1:18
14
0
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Todd Rocheleau
I think 3 + 17 lunge
285 BS
11
0
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Tyler Shaw
4+17 lunges
11
0
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Yvonne Otero
Present.
BS 135#
13
0
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