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Tuesday, September 9, 2014

WOD 140909

Today is a lift heavy and run far day.
We only expect you to do the EMOM at 80% if you've completed EMOMs at a lower percentage in the past weeks. If you haven't, stick to 70 or 75%.
As for the run, this should be slow and steady. We aren't going for time here, we're going for longevity. At the end of this run you should not feel like you're completely fatigued. Try to manage your exertion level and pace accordingly.

1. 15 min EMOM
1 Clean & Jerk @ 80%
2. Run 5k @ 80% (20% slower than your PR)
Ex: 20 min PR should be ran in 24 min
or 30 min PR should be ran in 36 min

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Alyssa DeNoble
28:43?
115# C&J
8
0
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Andy Glawe
34:38, 165# c&j
14
0
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Anne Hoffman
85# CJ 34:56
12
0
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Ashley Peterson
170 cl&j
29:00 run
3
0
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Bill Hoisington
95# C&J, 32;02
19
0
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Chad Smith
145#c&j/33:57 run
12
0
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Charlie Spry
195# 30:45
16
2
I put your shit on the whiteboard at the box. You cannot be blamed for burpees :-)
Mary Stueber
Thanks, in a rush to get home...
Charlie Spry
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Eric Johnson
28:07
150 C&J
14
0
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Grace Adler
105# CJ; 30:20
12
0
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Jeremy Dashnier
27:15
175-185 C&J
13
0
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Josh Rolfing
165-185 cj, 27 and change.
14
0
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Justin Peterson
C&J @ 220# No Fails.
Did Saturdays WOD: 5rds 3 Snatch @135 & 5 MU. 4:57
12
0
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Kayla Duchateau
145c&j/29:13
7
0
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Kimberly Nault
140# c&j/30 min bike vs run
11
0
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Lindsey Koehler
25:16 (row)
85# C&J (did 70% since Ive been gone)
5
0
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Marcie Kyllonen
29:00
97# cj
6
0
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Mary Stueber
85# 30:46
Either I suck at 80% pacing or my PR should be faster.
16
0
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Michelle Johnson
100#, 28:47
2 laps + 400m
18
1
Happy Birthday!
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Pauly VanderKelen
26:53
2
0
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RaLinda Lamberies
97# CJ/33:00
2 laps + 40030:41 for 5K on GPS watch
5
0
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Robin Mueller
Home wod, 32:55
5k
14
0
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Ryne Koehler
205# no fails/ 29:02
Enjoyed being back with the 11:30 crew again
9
0
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Scott Adler
135# clns, 45# OH holds, 23:47
16
0
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Steve Schaefer
165 c&j, 30:52
17
0
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Theresa Rosenquist
Cl&Jk:#100, 5k: 31:55
Mega ROM post & WaHooo! No walking!!
11
0
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Tina Schmidt
155# c&j
25min 5k
15
1
Tina, it says 80%!!!!!!!
Che Ater
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Tom Schmidt
25:00
215 cj
16
0
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Troy Foley
26:30
225# (failed last 2 jerks, 96% of PR)
15
0
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