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Sunday, July 22, 2018

Double Hanger

Today is the last of Steve K.’s swim instruction and WOD at 1:30pm at Ashwaubenon Aquatic Center. If you haven’t made it out to one of his classes, I highly recommend it. Steve is an all star at swimming and instruction, and is working with Tom Fameree for The Games and he can help you a lot as well. 
1.) Double Hanger
3 rounds for time of:
70 Double Unders
 7 Hang Power Clean & Jerk 135/95lb
2.) 3 Overhead Squat every 3 minutes for 4 rounds @ approx. 85%
*3.) 10 minute EMOM 
10 Push-ups
10 Sit-ups
*4.) 5 rounds
30 Second Parallette L-Sit
20 Alternating Sledgehammer Swings

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Alyssa DeNoble
6:02 135ohs
Team wod w/Sam& Toni. 10ub bmu pr during team wod 😁
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Antonia Shanle
4:29 165# OHS
team wod w/Sam&Alyssa :)
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Brett Kohout
Swim Wod
Thanks Steve! Always a great time/workout & super helpful.
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Bruce Hoffort
Garage Fran @ 75#
20:00 Tabata abs. Saw God.
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1
😂
Sylvia Christensen
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Laura VanderKelen
Home gym with Pauly Babe - 5x5 pause back squats @ 165#
C2b emom 10, 6 per round
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Pauly VanderKelen
HG
5x5 HBBS with a pause in the bottom position @ 265# every 2:30 / Double Hanger complete in 4:36 with UB HPC&J / EMOM10: 10 C2B for 100 total / Bike ride to East River Trail field and tried out the new speed chute for the first time! 5 sets of (2) 40 meter dashes with a short rest in between all while wearing the speed chute. Fun!
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Theresa Rosenquist
🧘
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Timm Uhlmann
Swim WOD
Had all my distances doubled compared to the others lol. 5x100 with 45 sec rest, 500 kick, 5x100 with 30 sec rest. 4 rounds 25 underwater 25 sprint back.
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Tina Schmidt
3 mile run then swim WOD
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Tom Fameree
4:17 @ 95#
27 ring MU’s in <9 min, then ripped 😩
7
1
2 weeks out—no more tearing allowed!
Tina Schmidt
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