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Thursday, September 22, 2016

LuRong Championship Complex

If you are not doing LuRong, and are trying to keep up with the squat cycle, I suggest taking today off from lifting and just do a full hour of mobility instead. 
If you’re doing LuRong and trying to keep up with the squat cycle, do a full hour of mobility, take an ice bath, and then rub Icy Hot/Deep Blue/Tiger Balm all over your body. Avoid the groin. 
I'm doing Lurong... I'm so screwed 😂😂😂 stairs are proving difficult.
Angel Anderson 1:34AM on Sep 22, 2016
1) LuRong Championship Complex
8 Min AMRAP

5 Deadlifts
4 Hang cleans (Full or Power)
3 Front Squats
2 Shoulder to Overhead 
1 Ground to Overhead

Level 3: 185/125 M: 135/85 M : 115/65
Level 2: 135/85 M: 115/65 M : 95/55
Level 1: 65/35 M: 45/35 M : 45/35

*3) 10 min EMOM
5 HSPU
10 Toes to Bar
*4) 7 min alternating every 30 sec. Hollow rock/superman

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Physically at least
7
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Betsy Soletski, Scott Adler, Sylvia Christensen, Amanda Zeamer, Michelle Johnson, Dana M Koziol and Anna Schumacher
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Alli Nowak
4 + 3 FS 105#
8
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Amy Zynda
5+5DL @ 85#
That got wristy.
19
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Andy Frelich
5+2 hang clean
17
0
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Andy Glawe
3 or 4+1DL, 135#
14
0
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Ashley Bourgeois
6 Rounds 55#
0
0
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Ashley Peterson
6+ 4 HC RX
4
0
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Betsy Soletski
5 or 6 + 1 S2O level II
6
0
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Brandi Binsfeld
5 rounds + 2 hang clean 95#
Fun all girl WOD!
16
0
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Brian Toole
4+2Hang cleans @135
14
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Cassie Christianson
4 + 1 FS RX
5
0
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Chris Ness
5 rounds + 1 hang clean. Super Rx
10
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Christy Heiliger
4 rounds+ 5+1 @ 105#
8
0
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Cindy Opichka
5 with 5 DL @85
7x5BS @ 130 q1.5mom
14
0
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Cole Cravillion
4 rds
17
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Dana M Koziol
Guess, its another rest day. My buddy went without me today. WODs give him such anxiety.:-)
9
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Grace Adler
8+2 HC (L3M 85#)
3 MU's!!
24
4
Easy 💰💰💰
Hilary Krueger
CONGRATULATIONS!!!
Cindy Opichka
Such an exciting morning!!! 😄👊😄👊
Theresa Rosenquist
Great job Grace!!!👊
Betsy Soletski
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Hilary Krueger
1 rep shy of 5 rds
75lbs
16
0
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Jake Plennes
4 + 4HC
Split wood for 3.5 hrs as a warm up 😫. Bad idea. Brought barbell up to the cabin to continue smolov.
10
0
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Jenni Phillips
4 plus 9 85#
Attempted the hspu t2b Emom- did 2 and5 instead of 5 and 10
8
0
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Jennie Campshure
5+ 2 FS. 85#
2
0
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Jennifer McFall
85lb 4+12
1
0
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Jill Schumacher
6 rds @65#
8
0
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Krystal Lowney
7 + 2 cleans (85#) L2
18
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Marcie Kyllonen
4 or 5 rds 🙄+ 1 fs @ 95#
I hate when I don't know my rds
13
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Michelle Johnson
8rds + 1HPC; 95#
5
0
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Paul Mantz
4 + 3 FS 135
Everything below my waist hurts
19
0
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Pauly VanderKelen
Rest Day
2
0
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Ryan Froelich
4+1 HC (135)
20
0
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Ryan Vidmar
6 +2 cleans 135#
1
0
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Sylvia Christensen
Rest day
So Rass 🙃
9
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Theresa Rosenquist
9R + 7/10 DL*
* Modified for L.Knee w/ 10 DL & no FS. HR/SM. PEC: 4×{30" armbar/25 AMSU/20 hug-a-twinkie (#20 R/L)/15 BOR #65/5 PU/5 vS-T2B.
17
0
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Tina Schmidt
5 + 3 FS Rx
All girl class!
15
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Zach Campshure
4+4 hang cleans 135#
Idk, might have been five. Whatever, did it.
6
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Zach Nasto
11:02
305# squats
9
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