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Monday, May 6, 2013

WOD 130506

On Ramp starts today. If you’d like to join us please either show up at 6:15am or 7:15pm or call us at (920)445-6330
Happy Monday!

1.) 7 x 1 3 position snatch – Low Hang(below knee)/Hang(above knee)/high hang(hips
Snatch from each position & hold each position for a count of 3.
2.) WOD
3 Rounds for tim
100 DU’
25 KBS 1.5/1poo
Extra credit
15 minutes alternating ME L-Sit Hold and Freestanding Handstand & Freestanding HSPU practice
*Notes: spend roughly 1:30 alternating between each movement. If you are currently proficient at Freestanding Handstands then accumulate as many Freestanding HSPU as possible during each interval

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9:15:38? Rx
4
0
Brian Toole, Kayla Duchateau, Brooke Allen and Erin Buntin
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Ashley Peterson
31:Elizabeth 6:12, 4x400 mid 1:30s
11:56 row, pistol,PP workou190 BB DL, up to 157# bench press
0
0
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Becky Smith
6:17:02
24# kettbell because that is what was left. Darn it ;
7
0
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Brooke Allen
49:17:01 100DUs 25hollow rocks instead KBS sore back
85#F snatch
11
0
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Bryce Paul
23:7:39 L3 (50 du) 26# kbs
8
0
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Cassie Christianson
7:9:30 rx
2
0
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Erin Buntin
7:7:29 RX
16
3
Very nice!
Tina Schmidt
Awesome, Erin!
Jamie Kemen
Damn girl!
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Grace Adler
8:16:52 rx
11
0
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Grant Soletski
9:32
11
0
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Greg Goffard
14:40
0
0
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Heather Mae
8:19:29 rx
11
0
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Holly Soletski
8:14:55 RX
11
0
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Inshirah Robinson
7:9:45 Rx
Terrible DU day. No rhythm whatsoever!
0
0
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Jake Plennes
7:8:32 rx
5
0
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Jamie Kemen
13:50
LII, 75 DU each rd.
14
0
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Jeremy Dashnier
8:10:33 Rx
12
0
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John Krohn
11:20
50 DU rnd 1, 50 sit-ups rnd 2 & 3 (pulled calf)
8
0
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Justin Peterson
7:9:03 Rx
12
0
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Kayla Duchateau
8:10:19 rx
90#snatch
11
0
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Kelly Runge
14:13:07 LII; 65#
SO glad to be back!
11
0
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Mark Davis
18:15:00 snatch 85lbs
Guess I'll take the DU penalties
9
0
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Nick Long
15:9:54 lighter KB
Quote of the day during snatch training, Why don't you put some weight on that puppy? -Ashley
9
0
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Ryan Froelich
11:45
Only 50 DUs per round...
9
0
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Scott Adler
8:11:30 rx
3
0
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Ted Kemen
7:8:29 Rx
14
0
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Tina Schmidt
8:7:06 Rx
Elizabeth 6:12 Rx; 4x400m 1:1 rest (1:29, 1:27, 1:25, 1:22)
17
0
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Tom Schmidt
7:7:12 rx
2
0
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Tony Aitkin
8:10:31 Rx
12
0
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Troy Foley
9:35
9
1
155# snatch (dropped in-between)
Troy Foley
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