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Thursday, August 13, 2015

WOD 150813

Here you go.

1.) Back Squat 5 x 5 @ 75%
2.) 100 Double Unders
10 Clean & Jerks 185/120lb
10 Muscle ups
100 Double Unders
3.) 7 min Hollow Rock & Superman, alternating every 30 sec. Holds if unable to rock.
4.) Snatch 5 x 3 @ High Hang
5.) 3 x ME Strict Handstand Push-up
6.) Tabata Burpee Muscle-ups, 8 rounds. Rings must be a minimum of 2 above highest reach
7.) Row 1K

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10:00 modMU
175# bs
13
0
Lindsey Koehler, Nate Hall, Yvonne Otero, Steve Kaster, Anne Hoffman, Sal Bertuglia, Mary Stueber, Amanda Zeamer, Ted Kemen, Grace Adler, Theresa Rosenquist, Pauly VanderKelen and Michelle Johnson
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Alyssa DeNoble
60du@cap. 1/11 mu attempts
155 bs
6
0
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Anne Hoffman
11:16 85# cnj 10 strict pull-ups/10 strict ring dips
155# bs
17
0
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Brandi Binsfeld
85# CJ 35 DU at cap
115# BS
16
0
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Cassie Christianson
8:57. Rx wt. Mu prog.
150#backsquat
13
0
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Charlie Spry
108 su @12min cap (3for1) BS275#
1st ever MU wod with zero singles (5x2)
18
2
Charlie Spry, you're my hero...
Sal Bertuglia
Charlie Spry, you're my hero...
Sal Bertuglia
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Erin Buntin
2/10 MU at cap
175# BS
10
0
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Grace Adler
9:09 (rx weight/MUP); 165# BS
jackson- 5:49 wms rx+(125# CJ); 155# BS.
10
0
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Justin Peterson
4:23
305# squats
18
0
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Kimberly Nault
9:59 Rx weight, mod MUs
Post WOD sushi and beer with Lindsey and Denell. #windowofgainz
7
0
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Laura Schmidt
11:13
RX cleans, 40 cal row, mod MUs
16
0
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Laura VanderKelen
78/100 DUs @ cap, 105# c&j, MUP
125# back squat
17
0
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Lindsey Koehler
11:46
120# PC&J, MUP. 5x5 strict press @ 60% (70#). Mods due to knee flaring up.
11
0
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Marcie Kyllonen
80 dus at cap
85# cj, mod mup, 105# bs
15
0
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Mark Davis
Through attempted bar mus
115#c&j/ 145# bs/ 1 mi weighted run
16
0
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Mary Stueber
210/300 SU at cap
SU, 95# C&J, MUP. 125# BS
15
0
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Michelle Johnson
50 DUs at 12 min cap
Rx wt, MUP; 155#(1)/160#(4) BS
17
0
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Pauly VanderKelen
6:59
285# HBBS / C&J complex from yesterday @ 225# / 3 x ME strict HSPU / 10 burpee MU / C2B practice
2
0
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Robin Mueller
79 SU @ cap
85# C&J, mup, 135#BS (65%), hr/sm holds
10
0
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Sal Bertuglia
25 DUs @ 12min cap
0/10 on MUs; 225# BS
15
2
You are amazingly close on those MU!! Practice & perseverance.
Theresa Rosenquist
You are amazingly close on those MU!! Practice & perseverance.
Theresa Rosenquist
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Scott Herber
1 su at cap
225 bs
8
0
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Steve Kaster
50 SUs @ cap. 165# c&j / mu mods
BS 275 x 5 1st 3 sets, 295 x 5 last 2 sets
16
0
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Ted Kemen
9:25 (135#)
6
0
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Theresa Rosenquist
10:04 (scld)/BS:#135
#95 PCl&Jk & MU-P w/ pushups, EC: HR/SM, 3x{ME strict pull-ups/5 strict HSPU prog/5 slow b.ext/30 FG hold.
17
0
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Tina Schmidt
6:55 @ 125#
BS @ 185#
17
0
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Yvonne Otero
10 MU progressions at cap, 70#
subbed 25 cal evil bike ride for SUs, finished second 25 cal after cap.
13
0
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