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Tuesday, November 17, 2020

Over the Top

That a grunt off in a distance?
Have a nice Tuesday!

1.) 15 minute AMRAP
10 Tri-pod to Headstand
11 Back Extension
12 Wall Squat
2.) Bleat
10 rounds
4 Pistol Squats
7 Pull-ups
16’ Handstand Walk
Note: one around the world on a box or one wallwalk to scale walk
3.) 3 rounds
7 Bent Over Barbell Row, Heavy
7 Box Squat to Parallel, moderate heavy
4.) 3 x 15 Reverse Hyper
Session 2:
– 5-4-3-2-1
Snatch 135/95lb
Rope Climb
– EMOM for 7 minutes complete Snatch Complex of:
High Hang Snatch->Hang Snatch->Snatch from floor @ 60%
– 50 cal Assault Bike
15 Box Overs 24/20”
30 cal Assault Bike
15 Box Overs 24/20”
10 cal Assault Bike

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Alex Ebert
3 + ? Lots of skill work
Pistol squat work and walk walk ups. Good improvement
7
1
great improvement!
Grant Soletski
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Breanna Eger
13:37(?) Pistols to 16" box, wall walks, jumping c2b
8
0
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Cody Stelmach
Over 20min rx
Well we learned today I can do 69 million pistols with my left leg and nothing with my right, also need a lot of work on HSW. Took roughly 6.9 tries to hit 16 ft all 10 rounds, but hey the pull-ups went well, so that was neat. Ok bye
12
4
“Ok bye” 🤣
Sylvia
Ian Wilson
any videos?
Jim Koehler
🤣🤣 Sorry Jim nothing today!!!
Cody Stelmach
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Eric Hansen
12:56 mod
Pistols to 16” box, around the worlds
10
0
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Grace Adler
9:53
Pistols to 16” box, wall walks.
10
0
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Grant Soletski
4 rounds and a little under 20 minutes walk walk and pistols to a box
9
0
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Ian Wilson
7 min.
Fun active rest day - much needed
6
2
Cody Stelmach
Sylvia
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Jim Koehler
13,000 m row. 1000m with 1 min rest. 13 rds
7
0
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Justin Bruehl
Diversity+maintenance
Snatch up to a heavy 2 rep: 230lb no fails Bench 12,12,16 reps @185lb 3 sets 20 reps crossover pecs 3 sets 15reps crossover rear dealts/traps 3 sets elevated ring rows (2sets w/45lb plate)
7
0
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Justin Peterson
5:56
10
5
Gross
Cody Stelmach
Cody I just came on here to say the same thing 🤣
Sylvia
Ian Wilson
Great minds think alike 😂
Cody Stelmach
Sylvia
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Kenzie Christy
1 rd ever 3 min 5rds 500/400m bike 12 STOH 95/65 9 pull ups - slowest 1:12
p clean + hang p clean @ 120-150# snatch complex but power @ 80# rows 85# and box squats 190# 5 rds 0:45s OH unstable march 10/10 KB side bends 53# 3 rds 10 back ext 15 rev hypers
9
0
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Krystal Lowney
11:08 wall walks
Got all 🔫🔫😬
11
0
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Liz LeCaptain
16:16
HSW attempts
14
0
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Michael Green
11:04 RX
13
0
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Mike Cegelski
9:40
Wall Walks
11
0
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Sylvia
11:04
95# snatch complex
12
2
Michael Green
Sylvia
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Trevor Snyder
11:34
Pistols to box, wall walks
7
0
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