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Thursday, October 8, 2020

Sinking In

The back squats today are going to another level, so tighten those belts, grab that ground and say a little prayer!
Have a blessed Thursday!

1.) Every 3 minutes Back Squat 1 x 3@ 65%, 1 x 3@ 75%, 1 x 3@ 85%, 3 x 3@ 90%, 1 x 3@ 95%
2.) Sinking In
30/21 cal Assault Bike
15 Kettlebell Swings 2/1.5 pood
30 Box Overs 24/20”
15 Kettlebell Swings 2/1.5 pood
30/21 cal Assault Bike
3.) 3 rounds
Weighted Hip Extension 25lb plate
15 Reverse Hyper

Session 2:
– 5 x 3 Split Jerk @ 75%, begin each set with 5 approx 18” jump and touch to target (use rings for target)
Note: complete all 3 reps prior to dropping to blocks
-Every 3 minutes for 15 minutes complete Snatch Complex starting @ 65% adding load each round
Pull to Hang->Floor->Pull to Hang->Snatch
– 3 rounds
ME Strict Pull-ups
30 second Hang
ME Strict Deficit 45/25lb Bumper Plates
30 second Handstand Hold

 

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Alex Ebert
9:13rx
BS @ 190, 225, 250, 265, 280. Felt good!
5
0
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Bradley Boockmeier
5:26
Not squatties for me today :\
9
0
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Breanna Eger
7:38 53# to eye level, step overs
145, 165, 185, 195, 200
10
0
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Carrie Schatzman
8:01 step ups; 30#kb; BS up to 135#
4
0
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Cody Stelmach
5:07 rx
Back Squats: 225/255/285/295/305/310/325x3
6
1
Ian Wilson
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Eric Hansen
6:56 53#
10
0
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Grace Adler
✅present
5
0
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Greg Goffard
9:44
BS up to 275#
1
0
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Ian Wilson
6:13 - Squats up to 300#
Legs so sore and tired - Have a great Thursday!
9
1
Cody Stelmach
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Jennifer McFall
145-200 BS. 7:39 40LB KB
3
0
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Jim Koehler
7:07 i think 53 kb 20" box and only 21 cals
3 bs at 135 every minute
4
0
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Justin Bruehl
Project Get Strong. Stay Healthy.
Oh Squat up to 305x3 (pr) 5 rds 6-8 rep seated db shoulder press 50lb 10 weighted GHD sit ups 10 weighted hip ext
4
0
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Justin Peterson
5:35 legs were no help at all today!
Back squats at 305, 345, 385, 405, 425 (not quite 95%)
8
0
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Kenzie Christy
17:54rx chipper w like 10 movements
3 rds wtd hip ext rev hypers added GHDs mobility! ready for comp day 🤩
9
0
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Kevin Hansen
Air Raid: 7:20 (no misses) / 6:31rx (today’s WOD)
Squats up to 335# / Power Snatch, Snatch Pulls, Snatch PP + OHS
8
0
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Michael Hartmann
5:59 rx
2
0
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Mike Cegelski
6:27
Squats up to 315 for 1 Session #2 Split Jerks Snatch Complex Strict Gymnastics
9
0
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Sam Carter
125-145-165-175-185
7
0
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Sarah Anderson
7:24 rx
BS 115/130/150/160/160/165/170# fought hard for the last rep 😎
4
0
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Scott Adler
7:13 (1.5 pd)
185# bs
8
0
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Sylvia
3.5 mile run
5 rounds: 5 strict pull-ups (15#), 10 DB rows (40#), 8-10 bent over barbell rows (65#)
4
0
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Theresa Rosenquist
4 mi walk & WL & PU
1:13.00 - 17:57’/mi throughout 10x{10 WL & 5 Push-ups (100/50).
1
0
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Timm Uhlmann
6:22 BS up to 285
6
0
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Tom Fameree
6:34
Back squats hindered by tweaked hip.
11
0
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Trevor Snyder
7:26 rx
Light squats
7
0
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Yvonne Otero
10:13, BS ^135#
1
0
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