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Monday, May 2, 2016

Duck-n-Cover

Big week ahead. Regional training continues for the team and the rest of us and Anna leaves this Wednesday to represent Green Bay Barbell at the USA Weightlifting National Championships. Make sure to wish Anna the best!
I see the Eat Clean or Die Off board is getting filled up. Make sure you keep up with it. I am proud to say I am copenhagen free since I quit last week and have not faltered on my diet. Little grumpy but it will pass. I want to hear from the rest of you on the board about your progress, so make sure if you see me to pull me aside. Get your name on that board if you haven’t yet.
Keep up on that mobility and have a great Monday!

Last time we did 1x20bs is 4/20/16.
Rebecca Smith 1:58AM on May 2, 2016
4/4 & 4/19 were 1×20 RM
Theresa Rosenquist 7:22AM on May 2, 2016
1. Back Squat 1 x 20, 20 minutes
note: Heavier than last time. 
2.) Duck-n-Cover
10 rounds
10 Deadlift 135/95lb
10 Push-ups
100m Run
*3.) 3 x 400m Sled Pull 75/50lb, rest 1:1
*4.) 5 rounds
20m Yoke Carry 
13 GHD Sit-ups
20m Sprint
note: post load and time
*5.) Snatch 60/2, 65/2, 70/2×2, 75/2, 80/2×2, 85/2×1
*6.) Power Jerk 65/3, 70/3, 75/2

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Present
First regular WOD in over 2 months. My arms don't work now after those push ups.
11
0
Jim Koehler, Angel Anderson, Nate Hall, Erin Buntin, Amanda Zeamer, Pam Bozec, Michelle Johnson, Jason Nobles, Lindsey Koehler, Sylvia Christensen and Theresa Rosenquist
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Alli Nowak
14:51 RX
Strict press: 1x20 - 52#
12
0
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Amanda Wilfer
21:27 slow but feels great to be back!
1
0
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Amanda Zeamer
20:23-snail speed today apparently
Half rx push ups have knee push ups rx weight 100# -20 squats
15
0
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Andy Frelich
255BS
with a nice little 800m warmup run since Michelle decided to drive right past me and my broken car ;)
19
2
At least you got to rest as Jim and I pushed!
Nate Hall
In all fairness, it was still dark out, you were wearing a hoodie and I was barely awake (-;
Michelle Johnson
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Angel Anderson
19:38 RX for 2 rounds, then 75# deadlifts. 85# BS
7
0
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Anne Hoffman
17:45 rx
135 BS
10
0
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Anne Holzem
18:31 mod
10 box knee PUs / 100m row / 115# bs
9
0
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Ashley Peterson
14:14 subbed BJs for PUs
5x5 BS up to 185#
10
0
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Bill Hoisington
19:20
180# BS
19
0
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Carli Stueck
17:43 RX weight mod push-ups on knees
Same backsquat weight as last time 165#
12
0
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Chris Ness
227 BS 12:09RX from the far side of the gym
3
0
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Derek LaBonte
Rest day
19
0
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Erin Buntin
13:46rx
185# 20 rep BS
10
1
#beastmode
Angel Anderson
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Grace Adler
16:56
Subbed 5 cal on air dyne for run. 140# BS.
13
0
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Grant Soletski
275/11:07
Snatched with a crew at 10:15 and did the yoke/ghd/sprint with b❤️
14
0
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Greg Goffard
15:15
sub row for run, 165 #BS, (P)
12
0
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Jamie Kemen
15:45 rx
115# HBB
14
0
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Jason Nobles
16:23
man i suck at push ups. running is stupid too. too tall for deadlifts. think that covers it :)
12
0
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Jena Luberda
17:09 - about 1/2 PU were modified
BS 120#
9
0
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Jenna Hanson
Completed @ WCF, unsure of time because my phone died.
Tire flips, snatch, jerks for EC
13
0
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Jennie Campshure
18:21
95# BS. 1st time doing the 1X20
9
0
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Jim Koehler
19:31. 195# BS x 20
14
0
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Krystal Lowney
13:38 RX
:29 faster than last time. 20 RM-115#
18
2
Great job, by the way, did you grab my OLY shoes thinking they were yours?
Jamie Kemen
Oh no, I did!!! I had mine in my bag and must've carried yours out lol.🙈
Krystal Lowney
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Laura VanderKelen
15:51 rx
Back squat up to 130#, 3 rounds of sled pulls done and wow I'm already sore
4
0
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Lindsey Koehler
16:56 Rx
125# BS (first time doing the 1x20... I've been MIA)
11
0
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Marcie Kyllonen
13:49 65# pc's for dl's
110# bs
9
0
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Marlene Hall
15:19 85#BS
14
0
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Michael Hartmann
11:49 Rx. 20RM - #185
16
0
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Michelle Johnson
11:30
165# x 20 BS
20
2
That's not right or I wrote the wrong time down
Nate Hall
Bad ass!
Jim Koehler
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Nate Hall
11:23
275# bs quit at 10 ( knee didn't feel good)/ ps ^ 165#/ intrepid car push for warm-up!
20
0
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Pam Bozec
16:50 Rx
115#x20 bs; snatch work up to 65#;50 ab mat SU; 50 du; 5 mu
13
0
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Paul Mantz
235 BS . 14:34 Rx. Back was on fire.
3
0
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Pauly VanderKelen
Work outing to Miller Park
Brewers beat the Angels 8-5!
1
0
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RaLinda Lamberies
17:16 RX
:13 faster than last time 115# bs
16
0
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Rebecca Smith
15:35RX
145# 1x20BS
21
0
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Robin Mueller
18:22, 95#, 125m row for run
105# 1X20 BS
19
0
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Ryan Kyllonen
205# backsquat 16:45 ghds instead of pushups
9
0
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Sam Adler
7 some rounds before leaving for work
135# bs
1
0
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Sam Goldsmith
18:52
Row 125m 185# BS
10
0
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Sam Scherwinski
11:10 RX
#190 Back squat
8
0
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Sylvia Christensen
14:09 Ew
155# BS
11
0
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Ted Kemen
13:24
175# BS
19
0
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Theresa Rosenquist
13:24 (C2 &,mod PU)
BS: #135, Rowed 135/400m run. EC: 3 Snatch pulls & PSn, & rehab & ROM.
15
0
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Todd Rocheleau
Just under 10 min
100 Lb KB one arm deadlift, dumbbell press and 30m walking lunges
14
0
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Tyler Shaw
11:22
227# backsquat
17
0
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Zach Campshure
18:25
205# bs x 20
8
0
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