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Wednesday, April 3, 2024

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Both East and West gyms will be closed from 5:15-8:15am on Wednesday, April 3rd due to inclement weather.

Assume regular schedule from 8:15am-Close unless otherwise updated.

Thank you and stay safe!

Skill/Strength:
EMOM 12
Minute 1: Max Distance Handstand Walk (10 ft. Segments) OR Max Wall Walks
Minute 2: 20 Seconds Crossover Single Under Practice+1-3 Pullovers
Minute 3: 8 Thrusters 95/65lbs
Minute 4: Rest

Strength:
15 min to build up to heavy unbroken complex:
1 Deadlift + 1 Hang Clean (any style) + 2 Lunges + 1 Shoulder to Overhead

Accessory Work:
Every 3 min for 3 Rounds
10 V-Ups
10 Devils Press 50/35lbs
-Add 5lbs to DP each round

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

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Alex Ebert
205#, failed the jerk on 215
HS walk work, first pullover βœ…, and 95# thrusters
8
0
Cancel
Autumn Jarvis
Complex 110#
HS walking practice; made it as far as 10ft. pullover practice standing on plates. 65# thrusters
12
0
Cancel
Bradley Boockmeier
Complex up to 275#. Best the ol back had felt in a while.
60-60-80 on the HS Walks. 30 SU crossover + 3 pullovers
6
1
Wow ok guy
Justin Peterson
Cancel
Brandon Larsen
EMOM- βœ…
#225 complex
9
0
Cancel
Cody Stelmach
Up to 225# complex
50-25ft HSW - 5-10 du crossovers - 3 pullovers
15
0
Cancel
Danielle Stelmach
125# complex
EMOM βœ”οΈ 5WW, crossovers, jumping pullovers from 45plate (all 6 attempts successful πŸ‘πŸΌ), 65# thruster
5
0
Cancel
David Rueckl
Attended
Wall walks , 30 crossovers, black band pull ups and 65# thrusters. Complex to 105# lunges limit me. Showed up and moved forward 30’
13
0
Cancel
Erika Donaldson
Complex up to 120#
HSW 25', round 2 &3 unbroken. 20-40 single under crossovers and 2-3 pullovers per round, 65#thrusters Ran 1.5 miles. My accessory buddy had to bail
12
0
Cancel
Heidi Jones
Complex to 105#
Subbed front squats for lunges.
10
0
Cancel
James Mueller
EMOM βœ… Complex 235
13
0
Cancel
Jim Koehler
5 situps/ 5 push ups
9
1
Total?!
Cody Stelmach
Cancel
Jordan Teague
120#
Emom βœ“
8
0
Cancel
Justin Bruehl
255 complex πŸ€·β€β™‚οΈ
50 ft hswalk---30 crossovers/3pullovers
10
0
Cancel
Justin Peterson
265lbs. 60ft HS Walk each time.
8
0
Cancel
Kaylee McMahon
Complex 155
Almost had 165 but failed the jerk🫠
9
0
Cancel
Liz LeCaptain
160# Complex
MAX consecutive distance 15ft HSW / 2 successful pullovers / thrusters 65#
8
0
Cancel
Maria Onaindia
150# complex
New hang power clean PR πŸ€·πŸ»β€β™€οΈ, 3 strict pull-ups instead of pullovers and 7WWs instead of HSW
8
0
Cancel
Megan Johnson
Complex up to 105#
EMOM did max handstand hold, DU practice and strict PU with a blue band, and 65# thrusters!
7
0
Cancel
Mel Sanders
Snow fun day
3 ww & hsh 3 strict (g) | #110 complex
3
0
Cancel
Michael Green
235#
EMOM βœ…
10
0
Cancel
Michael Schaut
Up to 125# complex
Wall walk / banded pull up / 65# thrusters
5
0
Cancel
Pamela Gehl
90
2 strict pull ups. Wall walks close to 10" line!!! No accessory - back to my JOB
11
0
Cancel
Sean Manion
185
7
0
Cancel
Sylvia Christensen
170
Min 2: 1 pullover+2 BMU. 75, 80, 85 thruster weight. 2 mile run before class
12
0
Cancel
Tim S.
sled work
thanks everyone for allowing me maximum floor space!
7
0
Cancel
Tom Fameree
205# complex
Pullover vertigo
10
0
Cancel