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Tuesday, September 29, 2015

WOD 150929

Did you know we are officially 5 years old in a couple days? From my garage with a few my lifting buddies in spring of 2010 to this pretty cool new home at 994 Parkview Rd. How far we've come.

1.) Max Effort Muscle-ups in 7 minutes. Start with strict and continue till unable to continue strict then finish with kipping.
2.) 21-15-9
DB Clean & Jerk, 55/30lb
Cal. Row
3.) Every 3 minutes for 15 minute, L,R Shoulder Smash, L,R Lat Smash, Thoracic Smash
4.) 5 rounds
25 unbroken Hollow Rocks
every time you break add 5 Hollow Rocks
25 unbroken DU’s, start over at zero if broken after 3 fails just finish reps

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Alyssa DeNoble
10:51
6 mu
4
0
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Andy Glawe
13:25, 40#
13
0
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Ashley Peterson
7:45
1
0
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Brooke Allen
11mins
20# for 21 then 25# for the rest.
14
0
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Cassie Christianson
10:48 RX
7
0
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Grace Adler
11:54 rx
15
0
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Jim Koehler
10:24. 40#
14
0
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Justin Bauer
10:30 45#
13
0
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Marcie Kyllonen
8:33 25#
mu work
10
0
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Mary Stueber
10:02 20#
ME MU = hang there in false grip. Ow!
16
0
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Matthew Luepke
12:21 @ 25#
7 minutes hips 2 rings practice
9
0
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Michelle Johnson
8:23 rx
MU attempts --> hang w/ false grip
16
0
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Nate Hall
9:25 rx
0 MUs but lots of attempts
17
0
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Pauly VanderKelen
8:22
14 MUs in 7 minutes, 2 strict, 12 kipping / 5rds of EC from yesterday complete in 9:22 (30m sled pushes) / 5rds of UB HRs & DUs complete in 8:40
2
0
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Sylvia Christensen
9:32 Rx
Dead
16
0
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Theresa Rosenquist
9:42 (SupaScld)
Whoppin #5 DBC&J w/ 3 holds bottom&top. MU: FG kip swings w/ long arms. =D MU & HSW prog post.
0
0
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Tina Schmidt
7:45
14 strict MU--most were singles
11
0
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Todd Rocheleau
11:44
Had one MU but my right wrist gave out....
15
0
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