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Wednesday, January 14, 2015

Kakuna

Games season in fast approaching.  Time to dial in our diets, training, rest and our weaknesses.  This goes for our games athletes and our non game athletes: if you need any help with any of those let me know and we will get you on the road to success.
1.) Back Squat 5 x 10 @ 65% Zero pause . Every 2 minutes.
2.) 3 x Row 1000m
Rest 1:1
During rest ME Handstand Walk
3.) 50 GHD Sit-ups
4.) 3 rounds
ME Strict HSPU->ME Kip HSPU
10 GH weighted GH Raises
2 Strict MU->ME Ring Dips

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4:25/4:26/4:24 - 5 burpees
150# bs
13
0
Anne Hoffman, Todd Rocheleau, Erin Buntin, Theresa Rosenquist, Krystal Lowney, Grace Adler, Mary Stueber, Charlie Spry, Michelle Johnson, Scott Adler, Anna Schumacher, Brooke Allen and Pauly VanderKelen
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Alyssa DeNoble
4:32, 4:38, 4:31
130# bs. 18ft hs walk
14
0
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Anna Schumacher
4:33, 4:27, 4:24
180# back squats and handstand walks and a zombie press
4
1
Zombie press was awesome!!
Theresa Rosenquist
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Anne Hoffman
4:22, 4:24, 4:30 + 50 burpees ;(
BS 5x 10 @ 135#
14
1
Burpees sucked!!!
Theresa Rosenquist
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Ashley Peterson
4:27, 4:25, 4:20
185 BS
2
0
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Bill Hoisington
4:08, 4:19, 4:14
165# BS
14
0
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Brooke Allen
4:30/4:31/4:30
105#BS
2
0
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Erin Buntin
4:06; 4:07; 4;07
140# BS
14
0
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Grace Adler
4:49; 4:39; 4:26
135# BS
11
0
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Jamie Kemen
4:41; 4:27;4:26
120# HBBS 5x10
19
0
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Johnna Spry
5:07 4:56 4:48
85# BS
7
0
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Kimberly Nault
4:04.8, 4:05.5, 4:04.8
145# BS. 15 handstand walk PR
18
0
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Krystal Lowney
4:37, 4:36, 4:32
95# BS
19
0
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Lindsey Koehler
4:50, 4:48, 4:45
145# BS
3
0
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Marcie Kyllonen
4:14, 4:13, 4:09
95# hbbs
10
0
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Mark Davis
4:28/4:36/4:24 hs holds up to 40 sec.
105#bs
17
0
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Matthew Luepke
3:51. 3:48, 3:42
185# Back Squats
14
0
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Michelle Johnson
4:00/4:06/4:02
125# BS (1)/ 130# BS (4)
19
0
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Pauly VanderKelen
3:34.5 / 3:32.7 / 3:30.6
245# HBBS / HSW at least one length each rest / EC: complete
1
0
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Scott Adler
3:47, 3:45, 3:43
145-150 bs
16
0
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Sylvia Christensen
4:13, 4:15, 4:14
12
0
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Theresa Rosenquist
4:15/4:19/4:20
25 Burpee penalty. HSW: at wall & move in Tinas direction. =D BS: #135, EC: modified but done.
13
0
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Todd Rocheleau
3:39, 3:39, 3:46
215 lb BS
15
0
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Troy Foley
3:42; 3:40; 3:33
235#
13
0
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Ty Krueger
3:25.9; 3:26.1; 3:27.1
Back squats @ 285#s and furthest handstand walk 54ft plus 5 Burpee penalty
8
0
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