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Wednesday, November 25, 2020

T.L.R.

Come on in today and get your pre-Thanksgiving Day workout as on Thanksgiving Day we will be closed, opening back up Friday for Clovis. Clovis consists of 10 mile Run and 150 Burpee Pull-ups and can be done individually or with as many partners as you wish.
Have a great Wednesday!

1.) T.L.R.
30 minute AMRAP
Starting each round with a 5-10-15 yard Shuttle Run
5 Bar Muscle Ups
10 Power Snatch 115/85lb
15 Bar Facing Burpees
20 Pull-ups
25 Dumbbell 20″ Step Ups  50/35lb (1 db)
30 GHD Sit-ups
2.) Every 3 minutes for 15 minutes 4 Overhead Squat @ 70 %
3.) 30 seconds on 30 seconds off for 20 minutes alternating movements each successive round
Flutter Kicks
Bicycle Crunches (opposite elbow touches opposite knee)
Hollow Rocks
Parallette L-Sit (hanging l-sit or hanging knee raise)
Plank
Session 2:
– 20 minute EMOM
Odd: 1 Snatch @ 80%
Even: 12/8 cal Assault Bike
– 300 Double Unders for time
– 3 rounds for time:
1000m Row
20 Chest to Bar Pull-ups

 

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Alex Ebert
2 + 14 step ups
Green band BMU, 95# snatch, 50#DB, and all GHD
5
0
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Breanna Zold
2+4 pull ups
All the mods
8
0
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Cassie Christianson
2 + 10 ghd
Rough... feelin it from yesterday 😓
10
0
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Cody Stelmach
3 + 15 PU rx
7
2
Ian Wilson
Ian Wilson
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Grace Adler
2+25 step ups
Finished 30 GHD after cap. 65# power snatch, GHD to //, 30# DB, box jumping BMU.
2
0
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Grant Soletski
2+3 pull-ups
1
0
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Ian Wilson
3 rounds & through 20 step ups of 4
Happy Thanksgiving to everyone!
9
5
I swear I didn’t know your score before I did the WOD!!!
Justin Peterson
Happy Thanksgiving to you as well Bud!
Mike Cegelski
Cody Stelmach
Happy thanksgiving Wilson’s!
Cody Stelmach
Cody Stelmach
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Justin Peterson
3+21 Step Ups
8
1
Ian Wilson
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Kenzie Christy
3 full rds 42 reps (2 step ups in) banded BMU - that was fun
OHS @100# snatch EMOM and bike ✅ 300 DU✅
9
3
Banded muscle ups
Cody Stelmach
Cody Stelmach
I AM A FAILURE OK😭😭😭
Kenzie Christy
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Liz LeCaptain
2 + 18 PU
9
0
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Mike Cegelski
Definitely Better Then Ian
3+10 PS Box BMU OHS Abs
5
3
Love it! Happy Thanksgiving Mike
Ian Wilson
Ian Wilson
😆😆
Cody Stelmach
Cancel
Sarah Anderson
2 + 15 step-ups
Rx except scaled muscle-ups with a box
4
0
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Scott Adler
3+5bfb (box bmu, 55# sn, ghd to //)
7
0
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Sylvia Christensen
Donezo
145# ohs. 5x7 flute bridge (165#)
3
0
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Theresa Rosenquist
2+25 B-SU
Mods: ==RR/#26 SA-KBSn/SloMo Burpees(🚫BF)/#25 16” B-SU/Banded PU. 🤦🏻‍♀️ forgot to shuttle 2x but got ‘em done! (Finished GHSU after time - just ‘cuz) Mobility & chat time after.
6
1
Ian Wilson
Cancel
Todd Rocheleau
Crushed it!
Grant only told me to get my ass moving like 5-6 times....
7
0
Cancel
Tom Fameree
3 + shuttle
🦃
9
5
Ian Wilson
Ian Wilson
Ian Wilson
Happy Thanksgiving Tom!
Ian Wilson
😆
Theresa Rosenquist
Cancel
Travis Beard
2 + 25 step ups
Banded MU, 95# snatch
4
0
Cancel