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Tuesday, April 22, 2025

Beddome's Coral Snake

For the week of the NFL Draft we have a lot of unknowns when it comes to the congestion of the city of Ashwaubenon and ability to travel. Local entities have advised limiting business operations in the city as much as possible during the week.
With this being the case, all West gym athletes will be able to attend classes at East gym Monday the 21st through Friday the 25th.
As of now, the plan is to run West gym classes on Thursday through Noon, then close. Friday West gym will be closed for the entire day.
If for some reason we see that the city of Ashwaubenon is too congested earlier in the week we may make the decision to close West gym at an earlier day or time than initially planned.

Skill/Strength:
EMOM 8
1: 5-8 Shuttle Runs
2: 5-8 Thrusters 135/95lbs (something you can do unbroken)

Metcon:
5 rounds
15 Kettlebell Swings 70/53lbs
15 GHD Situps
-Rest 30 secs between rounds
-12 min cap

Mandatory Mobility:
3 min hamstring smash per side
3 min quad smash per side

Optional Additional/Alternative Work:
Every 2 mins for 10 rounds
5 Strict Pull-ups
5 Ring Dip

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Alex Ebert
8:29rx. 8 shuttles/5 thrusters
11
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Anna Ebert
8:27 scaled 6/5/5/5
44# KB and 8 GHD First two rounds then 5. First time doing GHDs in a workout! 75# thrusters
11
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Ashley Brocker
6:49 (:57/:59/:58/:58/:57)
maximized the EMOM fun
0
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Carrie Schatzman
✅ idk time; Rx kb’s but alternated ghd’s & amsu’s
Bike/5 thrusters @ 75#
4
0
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Cass Baier
8ish? Started RX - ended at 44# (if you’ve never done this movement I recommend not doing RX😂)
EMOM 8 and 5@75#
14
0
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Chelsea Sherman
8:18
EMOM- 6 shuttle runs and 85#. Accessory bench.
14
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Cody Stelmach
7:06 rx 🇺🇸
14
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Danielle Stelmach
7:36 Rx | EMOM subbed 8 cal bike/5 thrusters 95#
Banded BMU practice- progressed to green+red band
9
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David Rueckl
8:18 GHD //. 53# KB
EMOM 5-5 @95# Showed up and moved forward 30’
14
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Erika Donaldson
7:38
5 and 5 85# EMOM bench with Pam 5 x 4@80% 90#
1
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Greg Goffard
8:00
7 SR/7 TH 115#
0
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Ian Wilson
Fun, Friends, & Fitness
EMOM - check, line of sight was off with the clock, but I think 8:30 for the WOD. Have a great day!!
13
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james macco
9:35 Rx for the win today!! :-)
EMOM - Front squats in lieu of thruster.
13
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Jamie Neubauer
EMOM - 6 shuttles and rx thrusters 5, 5, 6, 8
7:51 rx
13
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Jessica Ploof
8:14
45#, thrusters @75#
12
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Jim Koehler
forgot time
12
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JORDAN MAGGLE
Festivus WOD 4
Light day today, Festivus WOD 4 for 5 rounds (my best score to date) some stretching and 2 miles on the eliptical due to work travel day.
14
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Jordan Teague
9:00, sc
4 Rd GHD 1 rd Abmat sit ups, 53# KB EMOM: 3 RDS 7, 1 RD 8 shuttle runs 2 rds at 5, 1 at 6, 1 at 8 85# thrusters
14
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Justin Peterson
7:10. Swung to just above eye level
Did 8/8 on the EMOM. Did the accessory pull-ups and dips compressed into a 10 min EMOM.
12
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Justin Riege
10:03 rx : 6/5
10
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Kevin Hansen
EMOM 5 & 8
Did 4 rounds of WOD
13
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Megan Johnson
7:09, scaled. 35# Russian KB swings, 3 rounds GHD and 2 rounds abmat sit-ups. My lower back wasn’t having it today.
EMOM ✅ with 75# thrusters.
15
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Mel Sanders
9:00 sc & shared ghd
#45kb | 5 shuttles, 6 thrusters #75
13
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Pamela Gehl
10:08
35lb kettlebell, RX GHD's Emom 5 shuttles/5 thrusters 65lb BPress-5x4 @ 80%-72lbs 60 ab roll outs
14
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Steven Leiterman
8:11 (1:03/1:04/1:13/1:30/1:21)
EMOM 8 and 8
14
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Sylvia Christensen
5 miles
1
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T Sanders
7:27*
Russian. v-ups. 6 & 6 @115#'s
10
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Theresa Rosenquist
28:03 VrboWOD
450 m walk -> 5R: 12 pushups & 60” plank/10ea.: HR-V-ups-knee tucks-HH/30 lunges -> 450 m walk
0
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