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Wednesday, September 9, 2020

Bait & Switch

Let’s have some fun see how that Smolov is working. The rep scheme is set and all you gotta do is put the weight on that bar, go down and come back up. Simple.
Have a great Wednesday!

COOP!
Troy Foley 5:59PM on Sep 9, 2020

1.) Establish heavy single Back Squat 5-3-3-1-1
Note: Keep rest under 3 minutes
2.) Bait & Switch
13 minute AMRAP
50 Double Unders
3 Muscle Ups
40 GHD Sit-ups
3 Muscle Ups
30 cal Assault Bike
3 Muscle Ups
20 Chest to Bar Pull-ups
3 Muscle Ups
10 Burpees
3 Muscle Ups
*3.) Every 2 minutes complete:
1 Snatch -> 4 Overhead Squat
Note: Start @ 60% of Overhead Squat and add load each round
*4.) SPUC
5-4-3-2-1-1-2-3-4-5
Strict Wide Grip Pull-ups
Strict Narrow Grip Pull-ups
Strict Chin-ups
*5.) 20 minute AMRAP
30 4-count Flutter Kick
1 minute Plank
30 Bicycle Crunches
1 minute Plank
30 Russian Twist
1 minute Plank
30 V-ups
1 minute Plank

 

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Alex Ebert
295#PR. Failed 310#
6
0
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Breanna Zold
215# BS (no PR)
3 reps short of 1 round - scaled MU and C2B
7
0
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Carrie Schatzman
140#BS; made 1round pretty much everything scaled-singles, mu’s from floor, ring rows, an mat sit ups, 2nd set of singles;
6
0
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Cassie Christianson
1 rd + 50 du.. sub bmu and mup cuz hands
265# BS PR
8
0
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Cody Stelmach
1 + 50DU + 2 MU rx
345# BS (matched my pr from when my squat depth was like “a lil’ bisch ass” -JT)
7
1
Lil bish ass bish
Justin Peterson
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Eric Hansen
235# / 1 + 25 situps mod
13
0
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Father John Broussard
285# back squat PR / made it to the burpee's but ran out of time; scaled almost everything but the AB and GHD
10
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Grace Adler
200# BS (no PR)
1+ 15 GHD (pull up for MU, GHD to //)
9
0
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Grant Soletski
I participated in exercise.
JT said nice things to me. So I got that going for me.
6
1
😆
Theresa Rosenquist
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Greg Goffard
10 burpees + 1 Box MU, GHD to //
295# BS, failed at 310#
2
0
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james macco
265# meh
Got back to dubs. Mod on the muscle ups. ////Did SPUC for EC.
11
3
But i bet you looked good doing it!
Bradley Boockmeier
Duh.
james macco
Troy Foley
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Jim Koehler
275# bs. 1 rd with mods
6405 m row in 30 mins
7
0
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Justin Peterson
1+40GHDs+2 MU
450lb Back Squat went up super easy. Not a PR.
12
0
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Kenzie Christy
50/40 cal row 6 rounds cindy 200DU - 11:17 rx - uh i apparently sandbagged this workout bc someone got 2 WHOLE MINUTES faster than me???? - update she cheated reps :)
FS 2x5 @ 155 BS 3x5 @ 165 3) snatches from 80-105 4) i never want to do a strict pull up or variation again 5) ✅ hsw practice
12
0
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Kevin Hansen
1 + 24GHD
350/failed 365
9
0
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Krystal Lowney
One round plus 20 DUs
(Lots of mods) BS to 185# Failed 195# (would’ve been a 5# PR)
12
0
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Liz LeCaptain
260# BS - 15# PR! 🤘🏼
20 C2B + 1 Muscle Up / Snatch&OHS EC at 90# / half of ab EC
18
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Michael Green
415# bs (10#PR)
Moved around after 7:15 fun
15
1
Congrats Mike! Is that 100% your body weight? Lol, just kidding. Love you!
Tom Fameree
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Mike Cegelski
1+ 9 GHDs
Scaled MU to burpee C2B 335# BS 10# PR 3 rounds of light snatch+ohs complex
7
0
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Sara Weber
155# PR
1 + 10 GHD Every 3rd double under // jumping pull up // parallel GHD //almost toes to bar
14
1
Nicely done!
Tina Schmidt
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Scott Adler
1+15 ghd to //(100sus, box mu)
195# bs still working on depth
4
0
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Sean Manion
330# Back Squat PR
Had 1 rep left in workout.
7
0
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Shannon VanPay
225# BS (5# pr) failed 230# twice
1 rnd + 1 ab mat SU, mods: burpee pull up, some c2b mostly pull ups
0
0
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Steve Kaster
435 # , 10 # PR
16
1
Wow! 👊🏼
Grace Adler
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Theresa Rosenquist
3.7 mi - 56:02
2 mi walk/run, 50/50 steps ea. #tomorrow🤞1.7 mi w/ 5 push-ups/400m (shldr held up)
0
0
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Tina Schmidt
1 + 50 DU
Miscounted the barbell load & accidentally tied my PR @ 255#
14
0
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Tom Fameree
317# PR
16
0
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Travis Olsen
245# PR
1 modified
9
0
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Troy Foley
1 rd + 26 GHD (BPU; ring rows)
325#
9
0
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Yvonne Otero
135# BS ~80%, 2 Burpees @ cap
11
0
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