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Sunday, April 26, 2020

Greedy

Every man gotta right to decide his own destiny. 
Bob Marley 

1.) Greedy
5 rounds
12/8 cal Assault Bike (150m Row, 100m Sprint) 
10 Thrusters 95/65lb (5 each arm with a kb/db/something heavyish)
2.) Every 3 minutes for 15 minutes 5 Strict Press @ 65%
3.) As fast as possible
10 Hand release Pushups (HRPU)
9 Ring Dips
8 HRPU
7 Ring Dips
6 HRPU
5 Ring Dips
4 HRPU
3 Ring Dips
2 HRPU
1 Ring Dip
4.) EMOM for 10 minutes
30 second Freestanding Handstand Hold
Note: scale with wall and lower amount of time upside down if you are unable to repeat for 10 rounds
5.) 5 rounds
12 Superman
10 Barbell/KB/DB Good Mornings
Unequipped At Home
1.) 30-20-10
Overhead Squats with broom
Alt. Front Rack Lunges with broom
2.) ROMWOD

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Cody Stelmach
1.) 7:01 RX
2.) 115# (5/5) 3 .) 3:20 (ring muscle up to dips)
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Erin Briggs
6:57. RX. Woof.
Totally went out too hard and died. Strict Press 5 @ 65lbs (light, felt good). Hand-release Push-ups and Ring-dips (Scaled with feet on box) was mean - my triceps hate me. 3:51. 10 EMOM - did odd minute free-standing, even against the wall. My shoulders burn. Cashout: 3 rounds, 5 minute assault bike max calorie, two minute rest. Everything that happened today was awful. Thanks.
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Greg Goffard
8:42 cal row
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Pauly VanderKelen
5x5 HBBS every 3:00 @ 315# (Tied my 5x5 PR!)
Then 10 reps @ 260# / "Greedy" complete on the Rogue Echo Bike in 7:12 / 4.) complete with Freestanding Handstand Holds (Zero rounds UB, but a couple rounds had a 20 second Handstand Hold.) / Side Plank Tabata with Wifey and Janelle / 3.) complete on 4-27-20 in 3:56.
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Sylvia C
5.62 mile run
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Theresa Rosenquist
5k for time - 49:53
Bummed I can’t run this. 😕 #effnknees But just a smidge over 16’/mile. 😃 3x{10pull-5push-30WL-25GHHE-15GHSU-60s dyn.plank. 3mi hike.
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Tom Fameree
5 + 23 squats. Yesterday’s Intel
195# BS 5x5. 50 hang clean to overhead 95#, and 50 push-ups
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