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Tuesday, January 28, 2020

Assault Bike Pacer

When it’s time to go fast today go fast and when it’s time to have a little working rest take it so when it’s time to go fast again you’ll be able to go fast. I used the word fast 4 times in that sentence just to make clear how important that 15 seconds is today, fast. Two more times there:) Part two of the workout is very similar but instead of going fast on a bike you’ll be carrying moderate weight around, a lot.
Whoa hello there Tuesday, you got here fast!
1.) Assault Bike Pacer
45 second 50% pace assault bike
15 second sprint
accumulate 100 cal male / 75 cal female
rest 5 minutes 
10 min AMRAP 
80′ Dumbbell Farmer Carry 50/35lb
10 Hand Release Push-ups
*2.) From blocks 3-3-2-2-1-1 Split Jerk
*3.) 15 minute AMRAP
5 supinated grip Barbell Bent Over Row, hold for 5 seconds 96/65lb
15 Back Extensions
5 Wide Grip Strict Pull-ups
15 Hip Extensions

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Ashley Rusch
10 rounds
1
0
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Bradley Boockmeier
4:58 bike
Death by push up
9
2
Wow! (🤢)
Theresa Rosenquist
Slow
Justin Peterson
Cancel
Bruce Hoffort
65 cal bike
10 x 45# DB Farmers, 20# Smashball sits. #allthesuck
9
0
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Christopher Adam
7:44; 17rds
6
0
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Cody Stelmach
5:40 bike
13+ 3 push-ups
4
0
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Derek Zehms
5:08 EL Bike
11 rounds
3
0
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Eric Hansen
~9 min bike
10
0
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Erin Briggs
6:58 to 75 Cals on Bike; 9 +40 ft.
10
0
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Grace Adler
24:14
Bike 9:14. 9 rounds. 5x15 abmat sit up with 10#WB.
7
0
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Grant Soletski
Due to a family project was unable to do today’s workout.
I’m going to try and do it during open gym tomorrow morning.
3
0
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Greg Goffard
9:02 bike
9 + Farmer Carry
4
0
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james macco
7:20 I think
12 rounds on part deux of workout.
8
0
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Jim Koehler
10:50 bike....8 rds
5
0
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Jordan Waack
6:40 to 130 cals on the rower and 13 rounds plus 80’
2
0
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Justin Peterson
6:50 Bike. 13 Rounds +6 Pushups
8
0
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Kelsey Waack
6:15
12 + 6 pushups // 10rds GHDs/planks
9
0
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Laura VanderKelen
6:24, 8+3 perfect pushups
7
0
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Liz LeCaptain
24:05 - 10 rds
13
0
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Megan Vogel
5:39 bike/9 + 7 push ups
Ice Bowl WOD 3 and 4. If anyone finds my soul - let me know. It’s gone. Ghd/plank w the 4-1-5 crew. :)
7
0
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Michael Green
6:52
13+80’ carry. 7:15 fun
13
0
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Pauly VanderKelen
Rest Day
Read Physics 2 Assignment / Assault Bike Pacer complete on 3-4-20: 6:04 & 12 rounds + 80' Farmer Carry.
1
0
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Sam Goldsmith
6:58 bike 7 rounds
Ghd and planks but only 6 rounds
5
0
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Shannon VanPay
5:57
12 + 40’
4
0
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Sylvia Christensen
5:54
11 + 2 pushies
7
0
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Theresa Rosenquist
9:02**
10 rounds, BK-PU. Bike: 9:02 —-> EC: 15 min BOR(#55)GHBE/S-PU😃👊(banded)/GHHE (3x+5 BOR) —> Bike 16 mi (avg @ 80%, 60-110% FTP)
11
0
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Tim Houge
7:52 Bike
10 rounds. Can’t feel legs. Hatred of assault bike continues to grow.
14
0
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Tina Schmidt
7:49
Too many push-ups
10
0
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Troy Foley
6:27 (two legs + one arm)
One-arm rig pushups, 45# KB in one arm, 9# KB in the other
7
0
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Yvonne Otero
27 minutes ish
17.5# DBs
12
0
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