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Friday, August 8, 2014

WOD 140808

Today we're adding in a new movement to our arsenal. Bent over barbell rows.
When we were in Cali, Grant and I talked about what we noticed about other athletes compared to ourselves. One thing we saw was that a lot of the other athletes had HUGE backs. The ability to pull powerfully is something we need to improve upon.
If you are not familiar with the movement, don't worry. Each of our coaches will be here to teach it to you!

1. 5×8 UB Back squats @65%, every 2 min for 10 min (NO PAUSE)
2. Row 2000m @ 75% effort (25% slower)
3. 10 min AMRAP:
5 HSPU
3 Box Jumps 36/30
1 Bar MU
*4. Cycle through with 1 min rest between each movement:
5×5 PSB
5×5 Behind the neck PP, Snatch grip
5×5 Bent over barbell rows

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Rest Day
Because its one of the things I need to work on...
19
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Steve Kaster, Mary Stueber, Matthew Luepke, Grace Adler, Ethan Ryan, Jeremy Dashnier, Todd Rocheleau, Anne Hoffman, Shane Hanson, Krystal Lowney, Theresa Rosenquist, Mark Davis, Cole Cravillion, Anna Schumacher, Scott Adler, Charlie Spry, Ted Kemen, Robin Mueller and Pauly VanderKelen
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Alex Peterson
14 rds
215 HBBS; 235 push press, 155 psb
16
0
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Anna Schumacher
13 + 5 HSPU
190# back squats
8
0
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Anne Hoffman
140 BS 9:10 row not sure how many rds
No MUs today. Practiced then did ctb pull ups; 2 abmats, 24 box. EC done
12
0
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Ben Hansen
200#, 8:35, 10 rds
1 mat hspu
21
0
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Bill Hoisington
135# BS, 9:41 Row, 6 rds +3 BJ
Plate +2 Pads, 30 Box,C2B
18
0
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Charlie Spry
BS@230, 9:14, 4RND
2 ring mu attempts, 3 c2b for barmu
21
0
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Ethan Ryan
4rds + 4HSPU Rx - Feelin Embarrassed
165# HBBS - 9:08 RowMy shoulders for the life of me wouldnt push anymore HSPUs
16
0
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Grace Adler
125# BS, 10:00 row, 8 rds
24 to 26/1 mat to no mat on last rd/c2b. Sam- 85# BS, 9:33 row, 6 ish rds.
17
0
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Jeremy Dashnier
7 + 3 Box Jumps Rx
185# UB BS, 8:13 Row, + 5x5 PSB, BNSPP, Bent over Rows
14
0
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Josh Rolfing
190 bs, 8:14, 9 rounds 1 HSPU
2 bmu, rest c2b
9
0
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Justin Peterson
16 rds
255# BS
19
1
Bro......
Ryne Koehler
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Krystal Lowney
105# BS, 9:36 Row, 9 Rds w/ mods
3 banded strict c2b each round instead of bar MU.
20
0
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Lyndsey Ryan
105# bs/ 8+5 hspu
subd c2b, 24 box, one mat+10lb plate for hspu
15
0
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Marcie Kyllonen
13rds... sub 3 c2b for bar mu
95# hbbs, 8:45 row, ec done
8
0
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Mark Davis
115bs 9:27 8rds + 1 c2b
20
0
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Matthew Luepke
175#, 8:27, 6 rds everything scaled
24 bj, 3 c2b w/ blue band, 2 ab mats
8
0
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Michelle Johnson
125#, 9:08, 10rds - mod everything
19
0
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Pauly VanderKelen
225# HBBS / 7:29 row / 7 Rds + 4 HSPU
3 BMU attemps each rd = 3 C2B PU each rd / 135# PSB / 185# BTNPP / 135# BOBBR
0
0
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RaLinda Lamberies
110#/8:46.3/8 rds Mod
5
0
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Robin Mueller
Home WOD, 9:06 row
Sub: 10min AMRAP, 5 push ups, 10 15# DB cleans, 15 sit ups ( 5 rds + 5 DB cleans )
2
0
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Ryan Froelich
165#/8:41/8 rds+3 BJ
30 BJ/C2BPU(cant do BMU, sucked@MU today)
16
0
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Ryne Koehler
11 rds Rx
235# BS
8
0
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Scott Adler
7 + 4 hspu
Wall facing hspu, 24 box, ring mus, 145# bs, 8:33
6
0
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Scott Herber
185# bs 8:43 row 7 rounds subbed c2b
20
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Shane Hanson
11 rds strict
255#bs
17
0
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Steve Kaster
185#, 8:28, 8 rds + 3 hspu
c2B, 2 mat hspu
16
0
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Ted Kemen
9 rounds + 3 BJs Rx
140# BS
10
0
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Theresa Rosenquist
10 less than JTP (Holy Cow Kid!!)
6 rounds (1 RMU attempt+3C2B &24 BJ)BS:#135 + EC: #35(PSB), 55/65/75/80/30 BTBPP & BORow
13
0
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Todd Rocheleau
Completed WOD...no idea how many rds
8:10 row, 275 lbs DL instead of BS...knees and foot are messed up.....
14
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Troy Foley
235#; 7:23; 5+3 HSPU
3 BMU, 2 MU
17
1
Umm if that's 75% of your row pace u need like 5:33 at full go. Just have to hold a 1:23 per 500 pace. Can't wait :)
Charlie Spry
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Tyler Shaw
13rds + 5hspu
205bs 8:31 2000m row
19
2
Whoa...
Ryan Froelich
Nice!
Jeremy Dashnier
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