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Tuesday, August 21, 2012

OUTLAW WAY WOD 120619

Efficiency. Anyone is welcome to come in early for the 6:15am class and the 11:30am class.

BB Gymnastic
1) 7X2 Vertical Clean off High Boxes (at Hip) 1 Push Jerk – heavy but fast, rest 60 sec.
Notes: Complete both Cleans, then one Push Jerk after the second Clean
Strengt
*The Back Squats are based off of YOUR THREE REP MAX
1) Back Squat: 3X5 @ 75%, 2X5 @ 80% – rest 2:00-3:00 between sets
2a) 5X3 Push Press – heavier than last week, rest 60 sec
2b) 5X3 Pause Front Squats – heavier than last week, rest 60 sec
Notes: Hold absolute bottom of each FS for 3 seconds, then bounce off the calves and stand

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Ally Schaaf
10:08
thank goodness that's over with!
13
2
See you were right on my tail! Good work!
Amy Van Stippen
thanks :) nice work today!
Ally Schaaf
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Amy Van Stippen
9:42
65# cleans, 85# bs
18
2
I never thought this day would come, but here we are. Well done.
Mike Rusk
Nice work AVS....you beat my a$$ today!
Eric Johnson
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Analicia Roberts
10:18
85 # clean and 125 and 145# bs
10
0
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Ashley Peterson
7:58
cl 130 lbBS 185, 200
0
0
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Brooke Allen
12:37
CJ 65#, BS 75/80#, PP/FS 65#
15
0
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Carrie Jones
8:56
85# C&J 105# BS
8
2
It was nice lifting with you today
Laura Schmidt
It was nice lifting with you too Laura!
Carrie Jones
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Eric Johnson
26:145 clean, 175 squat, 9:45
I wish I could just live my life with a sandbag on my back.
9
0
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Grace Adler
8:34
75#c&j; 145#bs
6
0
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Grant Soletski
8:14
175 cl/285 bs
17
1
Your 3-rep max is 350#?! Damn...
Troy Foley
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Holly Soletski
10:11
16
0
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Jake Plennes
8:04
175#/220#
2
0
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Jeremy Dashnier
8:24
175# C&J; 190/205# BS
0
0
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Jim Tschampl
8:13
165 lb push press
3
0
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Josh Brook
23:155# c/j, 140# bs, 8:24
1
0
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Justin Peterson
7:32
175# C&J, 245# BS
5
0
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Kacie Griffin
8:47
125 cj; 135/155 squats; 95 push press; 125 pause front squats.
18
0
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Kelly Runge
10:52
To see 25 Burpess in print seems so innocent..
18
0
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Kurt Koehler
31:10:26 but it seemed much longer
155lb back squat.
14
1
That's what she said.
Grant Soletski
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Larry Loomis
10:58
CJ 185 BS 190/205
8
0
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Laura Schmidt
10:36
85# clean, 160# back squat
11
0
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Maja Brown
9:48
75# cleans, 135# back squat
18
0
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Michael Sausen
14:CF NorCal 9:21
-Power clean 2 rep max 16-EMOM for 10 min: 5 power cleans 13-For time 21-15-9 95# power cleans and T2B
11
2
That's a shit load of power cleans...
Akhmim Jones
Got that right!
Michael Sausen
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Mike Rusk
9:58
125 cl, 185 bs
14
1
Guess you need to get faster shoes. ;)
Amy Van Stippen
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Scott Adler
7:29
95# c&j, 165# bs, 95# pp, didn't get to fback's at 90%+ after only 4 days.
9
0
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Steve Schaefer
11:47
185# cleans, 285# bs
10
0
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Ted Kemen
8:36
115 Clean and jerk;165/175 BS; 95 PP and FS
11
0
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Tera Parker
8:23
115#c&j, 135/145# BS
6
0
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Tina Schmidt
6:30
C&J 125; Back squat 160
18
1
This time is insane! Good Job.
Jim Tschampl
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Tom Schmidt
7:05
205 cleans, 245 squat
16
1
Have a great vacation, Tom & Tina!
Grace Adler
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Tony Aitkin
9:26
Good work 5:15 group
20
0
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Trevor Jensen
9:35
165 Clean, 185 Back Squat, 165 Push Press.
1
0
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Troy Foley
9:19
185# C&J; 225/245# BSq
3
0
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