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Wednesday, November 18, 2020

Smug

This weekend brings us the annual Deer Hunt for a large population of the state but for the rest of you sticking around town, grab friend and come on out to our community class on Saturday at 8:15am. Free and open to all!
Have a great Wednesday.

1.) 3 Overhead Squat every 2 minutes for 12 minutes @ 75%
2.) Smug
10 rounds
14/10 cal Row
10 Wallballs 20/14lb
3.) 20 minute AMRAP
20 Hollow Rock
30 sec Plank
20 GHD Sit-ups
30 sec Plank
20 Strict Toes to Bar
30 sec Plank
20 4 count Bicycle Crunches (opposite elbow touches opposite knee)
Session 2:
– 10 minute AMRAP
10 Ground to Overhead 135/95lb
8 Ground to Overhead 185/125lb
6 Ground to Overhead 205/135lb
4 Ground to Overhead 225/155lb
ME Ground to Overhead 255/165lb
– Row 5000m
20 sec max effort 40 seconds 80% until complete
– Every 3 minutes for 5 rounds
3 Deadlift, start at approx 80% adding load each round
10 Bar Facing Burpees

 

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Alex Ebert
16:25 RX
OH Squat @ 105
8
0
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Bradley Boockmeier
12:19
5
0
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Breanna Eger
14:35RX
12
0
Cancel
Cassie Christianson
11:58
105#-110# OHS
4
0
Cancel
Cody Stelmach
11:40 rx (reset rower each round)
Up to 170# OHS
7
7
That's good that you indicated that and didn't get branded like me. Way to go Cody!
Ian Wilson
Ian Wilson
Grant made it very clear to all of us 不不
Cody Stelmach
Was it a requirement to reset the tower or could we have let the cals roll over? Asking for a friend
Sylvia
Ian Wilson
Tom made me do it!
Ian Wilson
不不不
Cody Stelmach
Cancel
Eric Hansen
15:38 Rx
11
0
Cancel
Grace Adler
16:38 rx
Rower reset each round. 75# OHS. Some EC.
5
0
Cancel
Ian Wilson
Finished - no score
10
15
Then, did you really finish?
james macco
They claim I cheated, so I don't deserve a score
Ian Wilson
who is they and why would they ever claim that?
Grant Soletski
You know, them / they
Ian Wilson
Theresa Rosenquist
Dont quit again!
Cody Stelmach
Cody Stelmach
Cody and I worked the math and assessed a 10 cal penalty.
Grant Soletski
So that would have taken me about 6.9 seconds. What algorithm did you use so I can check the math?
Ian Wilson
Y=x(.69) + b (Total reps) = y Cal row = x Wall balls = b
Cody Stelmach
Thats how much work you actually completed #mathminor #science
Cody Stelmach
Sylvia
I hope there was a little pythagoras in there
Ian Wilson
Ian Wilson
Yes!
Cody Stelmach
Cancel
james macco
16:36
OHS up to 165#
11
3
I wish I could've rolled over my cals.
james macco
Cody Stelmach
Jim, Don't worry about it. You deserve the advantage.
Ian Wilson
Cancel
Jim Koehler
16:41, 6459 m row in 30 mins
15# bar OHS
4
0
Cancel
Justin Peterson
12:43 I did my best
Up to 225lb OHS
8
0
Cancel
Kenzie Christy
5x3:00 DL piece 215-235
1x5 FS @105 - no pain!! GTOH up to 155 2000m row, tore blister so finished with 3500m ass bike in same 0:20-0:40 way 3 rds 20 GHD 10 wtd sit ups 5 v-ups
10
0
Cancel
Liz LeCaptain
15:00
115# OHS / 20 Min Ab AMRAP
10
0
Cancel
Mike Cegelski
14:59
150# OHS Other Accessory Shit
10
0
Cancel
Rachel Meyers
16:44
Ohs #70, ab e.c
2
0
Cancel
Sylvia
15:14, 16# WB (reset rower)
150# ohs. G2OH EC - 3 reps at 155# at cap. My legs were sooo ded. Core EC
8
0
Cancel
Theresa Rosenquist
16:18**
**Subd DB thruster for WB (#12). Subd OH Lunges for OHS @#45 Post mobility: low back, glutes, obliques, & QL.
8
0
Cancel
Tom Fameree
14:18
Ian Wilson got like 11:00. Super human.
10
3
I cheated, and cheaters never win. Fyi it was 10:51
Ian Wilson
Ian Wilson
不不不 1. 10:51 is Awesome!! 2. Choice of memes - perfect.
Theresa Rosenquist
Cancel
Travis Beard
15:42 Rx
3
0
Cancel
Trevor Snyder
14:45 rx
135# ohs(light for 75%)
5
0
Cancel
Troy Foley
12:24 Rx
75# OHS
6
0
Cancel
Yvonne Otero
24:00, 8# WB
OHS 25 - 45#
0
0
Cancel