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Monday, October 5, 2020

cinco, cinco, cinco

October youth development session begins tonight at 5:15pm, click the New & Events Tab for more information. Big week of squatting lies ahead so make sure you eat your spinach, get your rest and take care of that mobilization friends.
Happy Monday!

“Where’s the chicks” -Grant 😂
Cody Stelmach 8:27PM on Oct 4, 2020
🤣🤣🤣
Kevin Hansen 8:31PM on Oct 4, 2020

1.) Every 3 minutes Back Squat 1 x 4@ 60%, 1 x 4@70%, 1 x 4@ 80%, 1 x 3@90%, 2 x 4@ 90%
2.) cinco, cinco, cinco
15 minute AMRAP
Add 5 reps to each movement each round
5 cal Assault Bike
5 GHD Sit-ups
5 Power Clean & Jerk 115/85lb
3.) 5 rounds
10 Hollow Rocks
20 Banded twists (10L/10R)
30 second Parallette L-Sit
Note: scale l-sit with hanging knees to chest

Session 2:
-5 rounds every 2:30 for 5 rounds 4 Front Squat @ 70% start 1st rep from blocks at bottom on front squat
note: it’s actually more like 3.5 front squats to verify
-10 minute AMRAP
10/7 cal Row
25m Sled Push 90/45lb
-Every 2 minutes for 14 minutes 2 Clean (TNG) working up to session 2RM

 

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Alex Ebert
4/20 clean and jerks. rx
Bs at 185, 210, 240, 275
9
0
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Bradley Boockmeier
15/25 C&J
Back squats up to 425. Feelin stroonnngggg
7
0
Cancel
Breanna Eger
14/20 Cleans 105# clean (no jerk) GHD
135, 155, 175, 195
11
0
Cancel
Carrie Schatzman
85-125#BS; 3 rounds +18/20 c&j 65#
3
0
Cancel
Cody Stelmach
22/25 GHDs rx
BS: 215/245/275/295/315/Dead
8
3
Ian Wilson
Ian Wilson
Cody Stelmach
Cancel
Eric Hansen
10/20 C&J Rx
14
0
Cancel
Grace Adler
20/20 GHD
GHD to//. rx weight. BS 105/115/125/135/145/155#.
12
0
Cancel
Grant Soletski
Through the 20’s
Fun.
5
1
Didn’t look fun.
Bradley Boockmeier
Cancel
Greg Goffard
11/20 PC&J, subbed rower for bike
185/210/240/270
7
0
Cancel
Ian Wilson
5/25 PC&J - BS up to 295#
Back up to 75%, feeling better every day!
10
2
Cody Stelmach
Ian Wilson
Cancel
james macco
12/20 C&J
Squats were meh today. ///EC 3
12
0
Cancel
Jennifer McFall
135-195lb. WOD@ 75lb 3 rounds + 8/20 c&j
1
0
Cancel
Jim Koehler
1/25 cals. 20# medball situps, 115#
all bs at 135#
6
0
Cancel
Justin Peterson
18/25 GHDs. Finally able to use more legs during GHD 😃
Back Squats at 275, 330, 375, 415lbs
12
0
Cancel
Kenzie Christy
10 AMRAP 8 db snatch R 8 DB Oh lunge R 16 push ups 8 & 8 w L 16 abmat sit ups 4+21
1x10 FS @150 2x10 BS @170 and 155 2RM clean @178🎉 1RM clean @190🎉🎉 10EMOM 7 cal air run 7 deficit HSPU 3 rds of midline circuit
12
0
Cancel
Kevin Hansen
25/25 GHD
Snatches, snatch DL, Back Squats and Push Press
13
2
That WOD must have felt real nice having missed out on those squats and all!
Justin Peterson
Kevin Hansen
Cancel
Liz LeCaptain
15/20 C&J
160/185/210/235# BS 🤢
15
1
You’re so strong and nice!
Justin Peterson
Cancel
Mike Cegelski
25/25 cal bike
305# bs
6
0
Cancel
Sarah Anderson
2/20 cleans rx, can’t cycle CNJ to save my life 😑
105/125/140/160/160/165# felt good 😊
3
0
Cancel
Scott Adler
7/25 cal (ghd to //, 85#)
180# bs
12
0
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Shannon VanPay
1/25 cals rx
BS to 195# (7#
2
0
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Sylvia
16/20 cleans
5
0
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Theresa Rosenquist
6/20 PCln&Jk**
**sub’d #25 DBs @ PCln&Jk, otherwise rx’d. BS-> #140, ROM WOD w/ Grace & Ann post🧘‍♀️🤩
9
0
Cancel
Tom Fameree
1/25 pc&j; ghd to //
Up to 285# BS. Wasn’t feelin’ it this Monday morning.
15
0
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Trevor Snyder
4 + 16 Cals rx
8
0
Cancel
Troy Foley
.69/25 cals (T2B for GHD)
2
0
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Yvonne Otero
6/20cal, 55#
BS^125#
11
0
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