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Friday, January 29, 2021

Bring a Friend Friday! Little Nicky

Bring your friend in for a workout today and let them check out the gym, get fit and meet some cool people!

πŸ™…πŸΏβ€β™€οΈ
Sylvia 9:03PM on Jan 26, 2021
Or 1/2sies for all the Kobe wolves out there.
Theresa Rosenquist 7:48AM on Jan 28, 2021
Ugh! β€˜Lone’ wolves
Theresa Rosenquist 7:49AM on Jan 28, 2021
πŸ€ πŸ€πŸ€
Sylvia 11:03AM on Jan 28, 2021

Mobility:
3 Min Glute Smash, per side
3 Min Lacrosse Ball Shoulder Smash, per side

Metcon:
With a Partner
500 Double Unders (500 Single Unders)
300 Abmat Situps
100 Ring Rows
-One athlete works, while one holds themselves in a suspended plank off of the GHD machine
-Scale suspended plank to plank on floor

Accessory Work:
E2min for 7 Rounds
For Time: 15 Cal Bike/Row/Ski (keep each round the same)

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Alex Ebert
26:56 W/ Jen
Single unders
1
0
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Breanna Eger
22:22 w/ Dusty
Bike instead of DU
10
0
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Grant Soletski
25:22
Me n bets
4
0
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Ian Wilson
Pineapple Sluts reunion tour!
11
2
james macco
Justin Peterson
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james macco
21:27 with Ian.
13
0
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Jim Koehler
11,719 m row
5
0
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Justin Peterson
22:49 Rx with B❀️
10
0
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Kenzie Christy
19.1 250 reps (6+22) - must b nice to be tall
5x3 @60% btn snatch grip push press 4 rds 40 du 20 ghd 10 c2b 3 rds 75’/75’ suitcase carry 5 ring dips
9
0
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Kevin Hansen
19 something
With Sam!
1
0
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Krystal Lowney
29:19
With Heather
12
0
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Liz LeCaptain
23:33 with Toni!
11
0
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Mike Cegelski
5 rounds
10 butterfly kip circles 10 front squats @ 135# 300 meter row @ 2:00 pace 15 minute AMRAP 15 minutes of HSW Practice (10 on wall, 5 on open floor) 3x10 lat pushaways (green band) 3x8 I's, Y's, T's w/ 2.5 plates
14
0
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Sean Manion
24:20
7
0
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Sylvia
Forever
Solo/halfsies; parallel ring rows (5x50 dubs, 3x50 sit-ups, 2x25 ring rows β€” GHD plank hold between all sets)
6
0
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Trevor Snyder
22:35 solo
5
0
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