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Monday, October 12, 2020

10K Cuatro

Have a great Monday. Wear lights when running in the morning and evening please so a dumb driver does not kill us.
Have a great day!

🤙🏼🤙🏼🤙🏼
Derek Zehms 8:17PM on Oct 11, 2020

Row, Run, Ski Erg, or Assault Bike 10K. You can do it all on one or split it up and do some of them all, with the exception of the ski-erg as we only have one so let’s get everyone a little time on it!

10K Cuatro
10,000m Running

or 12,500m Row/Ski Erg

or 30,000m Assault Bike

or mix and match!

 

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Alex Ebert
56:30
2 rounds of 3125 row and 7500 bike
6
0
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Breanna Eger
61:06 7.5k run, 7.5k bike
10
1
Nice job!! And before the rain. 😃
Theresa Rosenquist
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Cody Stelmach
12,500m Ski erg - 49:52
10
2
Sharing is caring Bro
Mike Cegelski
😂😂😂 I know I am thankful the couple people in class were ok with me using it the whole time
Cody Stelmach
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Grace Adler
3125m row + 7500m bike + 3125m row (had to leave for a 9:30 commitment) + 3 mi walk (with friend) + 1.5mi run (with dog and lots of sniff breaks)
9
0
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Greg Goffard
5 mile run before the rain hit
5
0
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Ian Wilson
Did the workout with my amazing wife on the mean streets of Schmitt Park
13
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James Lyerly
58:22
2 mile run, 4000m row, 9600m bike
0
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Jim Koehler
12,000 m row. 55:38
7
0
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Justin Bruehl
Project get strong. Stay healthy.
Up to a heavy 2 rep hang clean @275lb
0
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Kenzie Christy
3 RFT 10 power snatch 115/75 15 pull ups 4:07rx
1x10 FS @150 1x10 BS @175, drop set at 160 yesterday’s midline piece w 26#KB
10
0
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Krystal Lowney
Jerry 27:47
Ran a half marathon Saturday, body wasn’t ready for a 10k yet😜
11
0
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Liz LeCaptain
7 min AMRAP 50 DUBS / 10 OHS 85#- 4 rounds
Back Squats: 3@165# 3@180# 4@200# 5@215# 5@225# 1@230#
9
0
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Mike Cegelski
53:28
5 rounds: 800m run, 750m row, 1800m bike EMOM: Strict Press/Power Snatch Back Extensions and Reverse Hypers
8
0
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Sarah Anderson
63:22
10 rounds: 500m run, 625m row. Almost didn’t come today. Glad I did 😊
4
0
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Scott Adler
52:35
1.5mile run, 3500m row, 7200m bike, 1.5 mile run
3
0
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Sylvia
4 rounds then stopped
Fun! Yesterday’s Strict press and snatches - 44 total snatches (85#)
4
0
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Theresa Rosenquist
68:32** #DeathRow
12,500m! (GS - you know how I feel about those extra 2,500 meters!) 6x{1k row + 1k SkiErg + 500m row = ☠️ (“I am a better athlete. I am a better athlete.....” #JustKeepSwimming)
9
0
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Trevor Snyder
55:30
2 Rounds: 3125 row 7500m bike, split Second round into 3.
8
0
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Troy Foley
52:18 Rx
5 rounds: 1000m row; 750m ski; 1800m bike
7
0
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Yvonne Otero
Did last Thursday's workout
9
0
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