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Tuesday, November 7, 2023

Kouprey

This Saturday, join us for a community event starting at 8am and running until Noon at East gym: Chad1000X.

1,000 box step-ups completed as a team, partner, or individual for time.
3 OPTIONS:
1. Slick/Beginner // No rucksack. You pick the height of the step-ups.
2. Standard/Intermediate // 30#/20# rucksack. You pick the height of the step-ups.
3. Expert // 45# rucksack. Use 20″ box for step-ups.

Come alone, bring a friend or two and get started whenever you’re ready to tackle this hero workout to raise awareness for veteran suicide.
Vendors will be on site!

Skill/Strength:
EMOM 12
1: Up to 12 Handstand Pushups
2: Up to 18/16 Cal Row
3: Up to 30 Single Under Crossovers

Metcon:
10 min AMRAP
10 Squat Cleans 95/65lbs
12 Alt. Overhead Lunges 95/65lbs
10 Toes to Bar

Accessory Work:
1x [ 2 Push Jerks + 1 Split Jerk ] at 70%
3x [ 2 Push Jerks + 1 Split Jerk ] at 75%
2x [ 1 Push Jerk + 1 Split Jerk ] at 80%

Mobility:
3 min lat smash per side
3 min delt smash per side

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Alex Ebert
3 + 10 cleans rx
15
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Andrew Schwoerer
3 rounds + 1 clean @ 75#
15
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Autumn Jarvis
3 rounds (55# barbell)
17
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Bradley Boockmeier
Did 3 rounds in about 7:45, then called it quits cause I'm wimpy.
EMOM felt really good.
4
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Breanna Zold
☑️
3
0
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Brian Kramer
3+10 cleans @ 65#
15
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Celia Osorno
3 + 1OHL RX
15
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Cody Stelmach
3 + 22 rx // “13” min EMOM rx ✅ (did a 5th round of hspu)
Lots of work on weaknesses today #wintheday
15
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Danielle Sherman
Morning Run with Hermy
1
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Danielle Stelmach
3+7 OH lunges (55#, mix of TTB/high as possible)
EMOM ✔️ HSPU 45+10+ab mat *RIP legs
10
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David Rueckl
3 rounds 4 cleans 75#
Scaled, used 2 bars 75# cleans 45# lunges, green band pull toes to J cup. Showed up and moved forward 30’ again today.
15
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Donny Covaciu
3+5 scaled to backpack lunges
11
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Grace Adler
✅
EMOM 10/10 cal/line hop; 55# OHS squat, GHD.
15
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Heidi Jones
4 +3 Strict Press @35#
Got my first few toes to bar today - thanks for the help, Justin!
12
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Ian Wilson
Skill - Deficit SHSPU, straight leg row, plank
Metcon - strict press, GHDs, T2B - 6 R
16
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James Mueller
3+7 RX
19
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Jenny Renon
3 rds, T2JC
3
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Jessica Ploof
3+5 cleans
55#
18
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Jim Koehler
3rds and 10 cleans. 95#. SP for ovhd lunges
12
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Jordan Teague
3+ 2 lunges
55#, T290 Emom 24" box(should have done higher box height). Otherwise RX.
11
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Justin Bruehl
4+10 3rdish workout in 12 days 👍
Emom: ✔️ with 3 rounds 5SHSPU+5KIPPING/round then 10 Kiping for 4th round
11
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Justin Peterson
4+12 OH Lunges
EMOM was not easy
13
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Katie VanDomelen
4+0
Very modified- 1st WOD post abdominal surgery: 35lb hang cleans and leg raises instead of toes to bar.
2
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Kayla Wotachek
3+22 @ 55#, T2B
2
0
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Kevin Hansen
4+10
✅ // Hang Snatch double up to 195
8
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Liz LeCaptain
3 + 4 cleans
15
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Maria Onaindia
4 Rx
EMOM 12 HSPU w/abmat, 16 cals, 30 xovers, accessory to 120#
15
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Mel Sanders
3 sc
Rd 1&2 T2chest/head; Rd 3 HKR w/ push | EMOM: 11 HSPU pike box, row 13/14/14/13, cross-over struggles
13
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Mel's Husband
3+4 cleans
12 pike hspu off box. row ✔️ and no less than 25 suco
12
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Scott Adler
3+5 lunges (65#, hang squat cleans)
Emom box hspu, 16 cal row
10
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Sean Manion
3 rds scsled
11
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Steven Leiterman
4+4 RX
Came out too hot in the first round (1:33), crashed and burned the rest of the way
17
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Sylvia Christensen
3 + 7
3-4 strict pull ups instead of crossovers .. sad shins
9
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Theresa Rosenquist
3R + 1 Lunge**
**Scl’d w/:#20 DB SqClns/FR Lunges/V-up 🤕🩼#ALLthingsArePissed…12 R-PU/10 Cal Row😕/75 SU. #Present!🙋🏻‍♀️ BikeErg post: 100 C -> MOB!
17
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Tom Fameree
3 + 7 Rx
19
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