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Thursday, October 22, 2020

Lucid

November Youth Athletic Development Session begins November 2. Classes will meet Monday’s and Thursday’s from 5:15pm-6:15pm. There will be no class on Thanksgiving, Thursday the 26th and the session will conclude Monday Nov. 30th. All local youth 11-17 are welcome to take part. November session will focus on Quickness and Acceleration. Sign up anytime by emailing, by phone or just stop in. More information in the News & Events tab.
Sweatshirt orders will be in next week.
Have a great Thursday!

Nice hat Justin!
Cody Stelmach 8:30PM on Oct 21, 2020

1.) Pothole
30 minute AMRAP
Adding 1 rep to Hang Power Clean & Jerk and Hang Power Snatch each round
10 cal Assault Bike
5 Box Jump 24/20”
1 Hang Power Clean & Jerk 115/85lb
10 cal Row
5 Box Jump 24/20”
1 Hang Power Snatch 115/85lb
**If you want to complete squats during class today, you will be able to in place of WOD**
2.) 5 rounds
8 Bent Over Barbell Row
8 Floor Dumbbell Shoulder Press (use the rig to support back)
note: use weight that allows for sets of 8 without breaking
3.) 3 x 15 Reverse Hyper
4.) RomWod
Session 2:
– Snatch Balance 1-1-1-1-1
– 3 rounds for time
20 Ball Slams 50/30lb
20 Toes to Bar
– Back Squat 1 x 3@ 70%, 1 x 3@ 80%, 4 x 3@ 95%

 

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Alex Ebert
6 rounds + Second set of box jumps 2/5.
BS up to 270. Didn’t go to 95% today
9
0
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Bradley Boockmeier
Finished 10 rounds with 2 seconds left
6
0
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Cody Stelmach
0.69 cals on rower in Round 11 rx
*started on rower
7
0
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Eric Hansen
4/7 snatches Rx
10
0
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Greg Goffard
2/8 C&J
sub 12 cal row for bike
5
0
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james macco
8 rounds with team Wilson! Good times!!
1
0
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Jim Koehler
11,349 m row. 52:31
3
0
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Justin Peterson
10+5 Box Jumps on first set/ 5 box jumps on 11th round
*Started on Rower
5
1
You win some, you lose some
Cody Stelmach
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Kenzie Christy
e2m10rds 150/125m ski sprint for consistency - 28-29.1 seconds
snatch balance up to 115# 2) 65# bar and 30#DB core piece✅ nice active recovery
9
0
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Krystal Lowney
7/7 C/Js + 2 cals 65#
9
0
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Michael Green
9 full rounds RX
10
0
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Mike Cegelski
7 rounds
+ Squaty Squats
10
0
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Scott Adler
10 cal bike in 9th round (60#)
7
0
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Sylvia
Score
Comments
3
0
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Theresa Rosenquist
5 of 7 Snatches**
** Sub’d w/ DB Cln (#25) & KB snatches (#18 R& #30 L) & B-SU. BS work: 6x5@70/90/110/130/140/140
5
0
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Todd Rocheleau
16 rounds
2
0
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Tom Fameree
1/9 c&j Rx
Now.That.Was.Fun
11
2
Great work Tom!
Mike Cegelski
4 words I've never said after a workout!
Jim Koehler
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Trevor Snyder
3 cal row into rd 8 rx
6
0
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Yvonne Otero
6rds, 35#
8
0
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