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Friday, August 31, 2012

WOD 120831

End your August on a PR back squat!

1.) Back Squat: 1X3 @ 90%, 1X3 @ 95%, 1X1 @ 100%, 2X1 @ 105% – rest 2:00-3:00 between sets
*The Back Squats are based off of YOUR THREE REP MA
2.) WO
4 rounds for total reps of the 4 minute dual effort of
2 minute AMRAP of
20 Split Jump
10 HR Pushup
10 Pullup
2 minutes to complete
1 ME UB Set of Front Squats @ 70
Notes: FS are based off of 1RM FS. The athlete may begin the ME/UB set at any point in the 2 minutes. If the set only takes 30 seconds, then the rest of the 2 minutes is rest. The set is over when the BB returns to the floor

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24:3rds + 10pushups (handi)
Handi WOD - Lateral step ups 18 box, 55# Push press (48)..Max press 80# Can't wait to squat again someday.
13
0
Kelly Runge, Amy Van Stippen, Scott Adler, Grace Adler, Erin Buntin, Kacie Griffin, Kurt Koehler, Brooke Allen, Tera Parker, Carrie Jones, Stephanie Schmidt, Jason Nobles and RaLinda Lamberies
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Amy Van Stippen
25:4RDS+3 pull ups/46fs @65#
blue/purple band pu and sit ups, 135#bs
14
0
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Ashley Peterson
11:7 rds+5 pus
49 fs @ 145BS 225, 240, 250, 265
15
0
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Ben OHeran
44:235lb-3rep max/6rds+10lunges & 24FS (155lb))
Ben O'Heran
3
0
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Brooke Allen
15:5rds+10push ups
28@65#FS 115#BS
15
0
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Carrie Jones
17:6 rds/40 FS @ 85#
145# BS
5
1
Next time feel free to just kick me if I'm in your way for pull ups. Nice job today!
Garrett Lowney
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Erin Buntin
21:5rd+1pushup; 44FS@85#
160#BS
12
0
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Garrett Lowney
19:9rds 16 split jumps
16 Front Squats @ 2552 X 1 Back Squat @ 405#
7
1
I'm just lucky you didn't put me in a half nelson after the stunt I pulled! Great job as always!
Carrie Jones
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Grace Adler
17:6 rnds; 62FS@ 85#
175# BS; red band in WOD
12
0
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Grant Soletski
20:5+1 pushup/40 FS@170
BS 285,295,305,31Damn you split jumps and Tom for making fun of my attempts at using my arms!
6
1
That was the beauty of this work out! If you kill it on the front squats, there is nothing left for the split jumps. If you kill it on the rounds, there is nothing left for the front squats.
Garrett Lowney
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Jacob Spielbauer
20:5 rds + 52 @ 155# FS
185# BS - Jake Spielbauer
0
0
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Jake Plennes
19:6 rounds/32 FS @155
0
0
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Jamie Kemen
12:6 rds + 13sj
Red band, 28 FS @ 85#/140# BWish I would've pushed myself more on back squats today.
10
0
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Jason Nobles
31:6 rds + 10 pushups, 20 FS @ 165
BS: 230, 240, 255, 270
5
0
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Jeremy Ciha
15:7rds 12fs@ 185#
9
0
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Jeremy Dashnier
28:7 rnds+9 Pushups, 28 FS@165#
BS-230, 245, 255, 265
4
0
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Jim Tschampl
26:6 rounds + 37; 28 FS 155#
Back Squats 215, 230, 255, 265 Fail
3
0
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Kacie Griffin
18:4+9pu/50 fs @108.6
11
0
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Kelly Runge
24:4 RDS + 20 SJ/49FS @ 60#
MOD pushups/red & blue band pullups;95# BS
12
0
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Kurt Koehler
18:4 rds, + 2 pullups
blue band after round 1.215#
8
0
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Laura Schmidt
37:35
O'Hare CF 5 rounds 500m run, 20 sec rest, 20 T2B, 20 sec rest, 60 sec lest side plank, 60 sec right side plank
3
0
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RaLinda Lamberies
26:6 rds + 5 pu / 35 fs @ 90#
Purple band for 4 rounds, red band for 2 round145# bs (PR)
2
0
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Scott Adler
28:6rds + 8 pushups/44 FS @115#
red band pull ups,215# bs
14
0
Cancel
Tera Parker
23:6 rds+20/43 reps @ 100#
195BS (PR)
11
0
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Tina Schmidt
16:8 Rds + 1 pushup
47 reps at 125# FS
15
1
Great work today.
Ashley Peterson
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Tom Schmidt
18:9 rds + 5 push ups
20 fs at 215/ 270, 285, 300, 315
10
2
I love a man who can split jump!
Tina Schmidt
Get a room!
Grant Soletski
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