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Wednesday, April 22, 2020

Annie

Hats preorder is ending this Sunday Evening. The hats are super cool and would look wonderful on your heads. They will be available for shipment/pickup hopefully by next Friday. Just click on the store tab above to check them out, I appreciate your business! 
On another note, 15 pairs of rings are up at the gym. Set up for shorties and tallies and in the middleies. We also have two new 100lb sandbags and a 250lb sandbag (it was in the bargain bin at rogue when I was ordering the straps and had to have it.) Now, just waiting until we can all play together again.
Have a great Wednesday.
Amen brother!
Theresa Rosenquist 1:22AM on Apr 22, 2020
That 250# sandbag will be nice to sit on.
Chuck Brehm 1:26AM on Apr 22, 2020
😆
Theresa Rosenquist 1:22AM on Apr 22, 2020
Especially after carrying it.
Grant Soletski 2:04AM on Apr 22, 2020
1.) 4 minutes max effort Strict Press, alternate enough to keep the reps relatively even
2.) Annie
50-40-30-20-10 reps for time:
Double-unders
Sit-ups
3.) 7 minute AMRAP
50′ Sandbag Carry 150/100lb
12/9 cal Assault Bike
4.) 50-40-30-20-10
Alternating Opposite Leg/Arm V-up
4 count Flutter Kicks
Alternating Opposite Elbow/Knee Crunches

Unequipped At Home
1.) Every 2 min for 20 min
With Broom/Shovel:
5 Deadlifts
4 Hang Power Cleans
3 Shoulder to Overhead
2 Bar Facing Burpees
-Add one bar facing burpee each round
2.) ROMWOD

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Bradley Boockmeier
6:47! A couple slip ups on the dubs but other than that, it felt good!
100 reps w/ 55# DB. 5,500# total
4
0
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Cody Stelmach
6:24 rx -Annie (21 sec . Pr)
Goal is sub 6 next time!
6
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Erin Briggs
5:58. PR!
Back Squat: 3@165, 3@195, ME: 8@215. 10 Alt. EMOM - 20 sec. tuck ring hold, 30 sec. 100 lb sandbag bearhug hold.
5
0
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Grace Adler
1,2 ✅
1
0
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Greg Goffard
9:46 rx
6
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Ian Wilson
100 @ 50# = 5000#
4
0
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james macco
7:11. 25 sec PR!
SP With a barbell: 70 @ 45# = 3150#
7
0
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Laura VanderKelen
6:36
5
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Liz LeCaptain
7:38 - penguin jumps
ROMWOD
4
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Pauly VanderKelen
5x5 HBBS @ 305# belted every 3:00, then 10 reps @ 255#
CompTrain's 100 (60#) Dumbbell Power C&J at the top of every minute 5 burpees over dumbbell (Starting with the 5 burpees) complete in 9:57 / Annie complete on 4-23-20 in 6:36.
0
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Sam Goldsmith
Done with the no equipment. It is much less satisfying dropping a pvc vs a bar.
5
2
😆
Theresa Rosenquist
Lol!
Grace Adler
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Sylvia C
29:03
For time: 50 cal row, 1 squat clean (155#), 40 sit ups (35# dumbell on chest), 1 clean, 30 KB swings (1.5), 1 clean, 20 box jumps (24"), 1 clean, 10 HSPU, 1 clean... then back up the ladder building up to a session 1rm clean (got up to 175#). I also completed Annie afterwards. Every 2 min for 4 rounds 10 pause OHS @ 50% (95#)
3
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Theresa Rosenquist
Annie: 8:36** & Elizabeth: 9:05**
**Annie: SU ea leg (50R/50L...) **Elizabeth: @75# & 1/2 BA-Dips + 1/2 Ring pushups. Pre&post: 15 min spin + 500m row
5
0
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