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Tuesday, August 11, 2015

WOD 150811

The next month or so you're going to be seeing a lot of extra credit back on the board. We will only be doing 1 to 2 things per day in class so the rest is up to you to do it all, some of it or none at all. It's entirely up to you but there are always coaches around to give you a little extra love when needed. If you do plan on making a run for the 2016 team, individual regionals or just want to up your game it would behoove you to do it. We should probably start training with a little more aggression anyways we don't want to get soft! So put on those big boy or big girl pants and let's get to work.

Every man should pull a boat over a mountain once in his life.
Werner Herzog

1.) Snatch 5 x 3 @ High Hang, no blocks every 2 minutes
2.) Either 30 minute RAFAYC (run as far as you can) or Run 5 miles
3.) 7 min Hollow Rock & Superman, alternating every 30 sec. Holds if unable to rock.
4.) Back Squat 5 x 5 @ 70%
5.) 3 x ME Handstand Push-up, rest as needed
6.)Row 2K

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3 mi on FRT
Then one on one snatch work with Grant
11
2
Nate Hall, Steve Kaster, Lindsey Koehler, Theresa Rosenquist, Jim Koehler, RaLinda Lamberies, Grace Adler, Robin Mueller, Sal Bertuglia, Sylvia Christensen and Pauly VanderKelen
Sounds intimate!
Lindsey Koehler
Sounds intimate!
Lindsey Koehler
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Alyssa DeNoble
3mi+400meters
65# snatch work. bs up to 140
5
0
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Amanda Zeamer
2.9 miles, 55# snatch
HR, SM
15
0
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Amy Zynda
2.9mi in 30 min
55# snatches.
18
0
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Brandi Binsfeld
3 miles in 30:05
45# snatch
15
0
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Brooke Allen
Ran at home
32mins 3 miles
20
0
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Charlie Spry
31:15 vested 5K
21
0
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Grace Adler
3 miles; up to 75# sn. Running with Ashley...priceless.
jackson-3.75 miles; up to 95# sn. Sam- swim 4.5 miles.
9
2
As a former competitive swimmer I would say 4.5 miles?!? WOW! I'm impressed!
Steve Kaster
As a former competitive swimmer I would say 4.5 miles?!? WOW! I'm impressed!
Steve Kaster
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Jennie Campshure
2.7 miles in 30 minutes ... I will get the 3 miles in 30 next time!
9
0
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Jordan Heider
4mi, 31:20
SN @ 60#, HR and Supermans done
12
0
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Justin Bauer
3 miles + 1000m 29:50
2K row, 17 hspu, 185-225 bs, up to 125 snach
4
0
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Justin Peterson
3 miles + 1000m
Up to 185# snatches
10
0
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Laura VanderKelen
3.65 miles in 30 min
Up to 70# snatch, 115# back squats
2
0
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Lindsey Koehler
25:46 (Rx for my work)
RDCF partner WOD w/ my mom. I did all 10 sets of DU unbroken.
8
0
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Liz Goetz
4 mi @ ~32
3
0
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Marcie Kyllonen
Spin bike for 30 min
5x3 snatch up to 65#
15
0
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Mark Davis
about 3.3mi
HR/superman
18
0
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Michelle Johnson
3.5 miles
18
0
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Nate Hall
115 snatch/7:54 2m row
265 5x5 BS/ strict hspu
17
0
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Pauly VanderKelen
3.5 miles
Snatches @ 115,135,155,155,165,165,165# / HR&SM / 5x5 HBBS @ 275# / 3xME HSPU
2
0
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RaLinda Lamberies
65# snatch
3.25mi in 30 min total 5 mile run at home30 min snatch workHollow rock/superwoman110# bs
6
0
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Robin Mueller
55# 5X3 snatch, 145# 5X5 BS
30 min, jog 100m, walk 50m intervals.
15
0
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Sal Bertuglia
28:?? 3 miles.
19
0
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Scott Adler
3.8 m
hr/sm, bs
19
0
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Scott Herber
5600m in 29 min
105# snatch.
8
0
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Sylvia Christensen
3 miles, 26 min
Up to 95# snatch. Ec- 140# bs and 2K row
8
0
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Theresa Rosenquist
1.5 mi intervals + 2630m C2, 105 HHPCl
EC: HR/SM, HSPU work, GBBC
9
0
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