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Tuesday, December 28, 2021

Chris Bosh

New Year’s Eve 8am-Noon rolling schedule/Open Gym
New Year’s Day Closed

Skill/Strength:
Every 2 min for 5 Rounds
6 Back Squat @ 60%
Metcon:
15 min Ladder
1 Ring Muscle Up
5 Deadlifts 225/155lbs
-Add one rep to RMU each round
-Add 10lbs to DL each round
Accessory Work:
EMOM 8
2 Wall Walks
10 Lateral Box Jump Overs 24/20”
Mobility:
3 min Quad Smash, per side

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Alex Ebert
8 + 1DL up to 265# high ring hip work
Accessory work
15
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Barb :)
7 + 3 rmu progression, up to 195 deadlift
120# backsquats
8
0
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Brandon Larsen
2/6 MU
Wall walk/ box jump workout ✅
9
0
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Bruce Hoffort
8 + 5 ring rows
185 DL (no adders). 145 BS. All the rust.
13
0
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Carrie Schatzman
110# BS; 8 + 9 low ring turn overs & 9 banded ring dips; DL 105-175#
9
0
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Cody Stelmach
.69/8 RMU
215# BS // gymnastics accessory work
16
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Donny Covaciu
8+5, completed 295# did RMU Variation on low rings
185lb BS, Accessory work and Bench with Mike
16
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Dusty Neubauer
4/9 MU
195# BS
21
0
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8+3 ring dip scaled
195 squat. red band ring dip and rows.
13
0
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Grant Soletski
185/Kept on truckin
18
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Greg Goffard
9+1 hips to high rings
Stayed at 235# DL, 185# BS
12
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Ian Wilson
completed 7 - ripped hands, but felt good with it. Not my best movements.
19
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Jacob Anason
7 + .69 RMU
200# back squat
6
0
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james macco
9 hips to rings. Rx DL weight, up to 295#, all unbroken. Finished last round of DL’s at 305# after time expired.
BS @ 170#
18
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Jamie Burbey
8 BMU + 1 DL @ 295#, 185# BS
Swapped ring mu for Bar mu
18
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Jennifer Gleason
7 banded RMU progression+5DL @ 175
100# BS
0
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Jennifer McFall
500m row x 5 with 1:30 rest between (2:25, 2:20, 2:27, 2:18, 2:15)
Addi did 209m row x6 with 1:30 rest (1:22, 1:36, 1:32, 1:59, 1:37, 1:32)
13
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Jenny Wesolowski
8 + 7 hips to high rings
135-205# deads. Hips to high rings. 105# bs.
13
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Jessica Ploof
6
Ring rows and dips, 105-165# DL, 100# BS
14
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Jim Koehler
9 rds. 195# dls. banded low ring mu's
205# bs. 6k
13
1
Did you check out that rowing thing I sent you? $22 by 12/31. Do it!
Theresa Rosenquist
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Jordan Teague
9 +2 Ring Rows
Ring Row/banded Ring Dip. Up to 165# DL 105# BS
15
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Kevin Hansen
5/8 MU’s
3 rep Power Clean: 225/225/235/245/255
20
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Liz LeCaptain
5 + 4 RMU - biked instead of DL (started with 5 cals and added a cal each round) because... knee
2.5 rounds of BS working up to 145#, then stopped because.. knee
16
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Mel Sanders
Worked out
Forgot to log #90 BS
0
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Michael Green
A lot of attempts up to 285
275# BS
14
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Mike Cegelski
8
Hips 2 Rings/225# Back Squat/Wall Walk EMOM/Bench @ 135# PT: T2B & C2B Capacity Sets/ Ice Bowl Complex
17
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Paula Soletski
105# bs. Wod: 7rds +1 dl. Dl 185# mu mod low with green band
18
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Pauly VanderKelen
50 cal Echo Bike WU
Incline Bench Press up to 225#, then 5x5 @ 195#, the 10 rep burn-out @ 155# / Cable Chest Fly: 12 reps @ 35,40,45,50, and 55# / 3x10 Strict Bar Dips / 5x12 Lying Leg Raises with 10# on each ankle / 3x10 Cable Oblique Twist @ 75# on each side / Arm Curl up to 135#, then 5x5 @ 105# / Shoveled the driveway / 20 minute sauna / 10 minute VibePlate!
0
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Ryan Froelich
2/5 MU with lots of fails (up to 195 DL)
150 BS
16
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Sarah Anderson
7 rounds w/ mods
Hips to rings practice plus ring dips (banded last 2 rounds), DL rx weight. 115# back squat
9
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Sylvia Christensen
8 ring dips (225 DL)
155 BS
12
0
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Ted Kemen
3/7 MU 205-255# DL
160# BS
14
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Theresa Rosenquist
BS - BP - SPU super set
5x5 @ #105/80//blu band + 8x{30:15 8pt. plank
12
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