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Thursday, January 17, 2013

WOD 130117

Welcome to the pain cave, here take this lacrosse ball and be prepared to get supple like a leopard.

1.) High Bar Back Squat: 1X8 @ 70%, 2X5 @ 75%, 2X3 @ 80% – rest 60 sec
2.) WOD
20 min AMRAP
30 Seconds ME Row for Calorie
ME unbroken up to 5 Muscle-Up
ME unbroken up to 5 Power Snatches 135/95
Rest 1 minut
ME=Max Effor
Once you release from rings that set is done and once the bar is dropped on Power Snatch that set is done. Goal for each is 5 reps. A round is only counted if you compete all reps. Record complete rounds and total calories rowed.

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24:7rds, modMU, 65#, 70 cal
135-145-155 HBBS
5
0
Brooke Allen, Maja Brown, Kelly Runge, Lindsey Koehler and Brian Toole
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Analicia Roberts
0:
5 rounds plus 3 snatch I did finih the last three after 20 min 65105 115 125 b48 cal?
6
0
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Andy Glawe
15:6 rounds, 73cal
Mod MU, 95#
5
0
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Brian Toole
38:7 rounds even. Mmu's, 95#power snatch
97 calorie row, hbs(155,170,180)
7
2
Super rower!
Erin Buntin
Thanks for the fruit;-)
Brian Toole
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Brooke Allen
21:6rds 58cals 65#mod mu
100,105,112 BS
8
0
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Ellen Davison
11:5rds, 56cal
Mod MU60# P130, 140, 155# BSqt
5
0
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Eric Hansen
32:7 rds mod mu 95 lb snatch 92 cal
165/175/185 squat
4
0
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Erin Buntin
10:6rd 61 Cal
Mod MU, 65#PS. 125,135,145 HBS
10
1
Thanks for the fruit!
Troy Foley
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Grant Soletski
9:0/115 cal
115lb snatch
4
0
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Inshirah Robinson
12:5rds 50 cal
Rx weight, 95# power snatch, mod MU. 145/155/170 HBBS
3
1
Damn!! Good job!
Brooke Allen
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Jacob Spielbauer
5rds
115# SN, mod MU, 73 cal
10
0
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Jennie Campshure
20:6 rounds 60 calories
55#. Mod MU
11
0
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John Krohn
12:6 rds mod mu
74 cals
1
0
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Justin Peterson
15:5 rds RX/60 cal
260, 280, 300BS
10
0
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Kacie Griffin
23:6 rds+ 2 snatch; 82 cal
Mod mu; 75#; HBBS: 150/160/175
9
0
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Kayla Duchateau
16:7 rounds. 89 cal
Mod WOD, ghd, pull ups and row
3
0
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Leah Bergstrom
36:5 rounds, had to quit early for work
Mod muscle ups, 45 cal
13
0
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Lindsey Koehler
14:13:35 mile run
Went running at 8:00 after getting back from Oshkosh. Super slow time, but I'm blaming it on the cold and POD playing on my Pandora station. Sick.
2
0
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Mark Davis
26:6 rounds 58cal mMU 55lb PS
7
0
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Michelle Johnson
13:6 rds, 56 cal
Mod MU, 55105, 115, 125&135 # BS
10
0
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Mike Rusk
14:6 rds, 68 cal.
95# Mod MU
9
0
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Scott Adler
21:5 rounds, 68 calories
mod mu, 45# snatch,
2
0
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Steve Schaefer
24:5rds 135# mod mu 64 cal
12
0
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Tera Parker
16:4 rds rx/mod mu
43 cal
7
0
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Troy Foley
21:6 rounds, 91 calories
115# snatch; mod MU
3
0
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