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Wednesday, May 6, 2020

McGregor

Every day we are getting closer to the end of this thing and every day all afternoon (1330 on) I am at the gym keeping busy making some final tweaks to the CFGB layout. Please feel free to stop in if you’d like to check it out. 
Have a great Wednesday!
1.) EMOM for 16 minutes 
Odd: 2 Snatch High Pull from Hang @ approx 60%
Even: 8 Pull-ups 
2.) McGregor
21-15-9 
cal Row
Power Snatch 115/85lb
3.) 5 x 3 Clean @ H 60%
Then 5 x 1 Clean, adding load each round starting @ 65%
4.)  Every 2 min for 8 minutes 6 Deadlift @ 55%
5.) Every 4 minutes for 16 minutes 6 Overhead Squat @ 65%
6.) 10-9-8-7-6-5-4-3-2-1
Dips
Strict Pull-ups
7.) 30-20-10
Hollow Rocks
Tripod to Headstand 
Note: equally distribute weight between hands and head ie. don’t put all the weight in your head. 
Unequipped At Home
1.) 5 Rounds with broom
10 Deadlifts
8 Hang Squat Cleans
6 Hang Power Snatches
4 Overhead Squats
200m Run with broom held however you’d like
2.) ROMWOD

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Cody Stelmach
6:58 RX
1) 2 HP from Hang and 2 power snatch each round w/ pull-ups 5) OH Squats 2 rounds at 135 (65%), 1 round at 155 and 1 round at 185 (3/4)
4
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Grant Soletski
115 hp/9:01
Snatches felt good
3
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Greg Goffard
11:17 rx
95 hp
1
0
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Liz LeCaptain
2 mile run
ROMWOD
4
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Pauly VanderKelen
Strict Press: 5x4 @ 150# (Body is sore from Monday's 5x4 HBBS)
EMOM10: Odd - 10 Straight-Leg DL @ 155#, Even - 10 Bar-Facing Burpees / EMOM2:30 20 C2B Pull-Ups for 80 total / EMOM7: 9 Strict Ring Dips (Went to muscle failure) / EMOM10: 10 second L-Sit Hold / 2x100 Reclined Heel Touches to work abs and obliques / McGregor complete on 5-7-20 in 5:40.
2
2
Hi Pauly!
Grant Soletski
Hi Grant!
Pauly VanderKelen
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Scott Adler
7:40 (ski erg and 45#)
16 min emom plus home wod minus runs.
3
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Theresa Rosenquist
Strength & Bike
44.30 12 mi bike (flat/fast, 1 killer hill!) -> 3x{10-15 ea: Sq45/65/85)/GHSU/GHHE comp./BA-PU/R-PU/Bul. SpSq/Neg.HSPU. Post: 30’ EZ spin & 30 evil wheels
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