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Wednesday, April 23, 2025

Brazilian 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:
Every 2 min for 5 Rounds
4 Power Cleans at 80%

Metcon:
Row 1000m
20 Ring Muscle Ups
Bike 2000m
-Scale RMU to jumping RMU, MU progressions or pulls+pushes
-12 min cap

Mandatory Mobility:
3 min lat smash per side
3 min trap smash per side

Optional Additional/Alternative Work:
4 rounds for quality of:
8 L/8 R Bulgarian Split Squats, pick load
8 L/8 R Banded Hip Adductions

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Alesha Pavlik
11:50 RR/PU and ran outside 🌞
85# cleans
10
0
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Anna Ebert
1.65KM at cap RMU progressions from floor
110# cleans
21
0
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Ashley Brocker
Mods
3:50 row/1 min transition/20 BMU at 8:51/30 BMU at 11:33/1 min transition/15:26 total
0
0
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Autumn Jarvis
10:49 ring rows/push ups
Cleans @ 105#
19
0
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Cass Baier
11:56 scaled to 15 banded BMU and 9 push aways
105#
18
0
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Celia Osorno
11:29*
Ring/row dips
11
0
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Chelsea Sherman
11:41- scaled
RR & pushups. PC @105#
19
0
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Cody Stelmach
10:33 rx
RMU: 5/4/4/4/3
20
0
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Daltyn LeClair
9:28 RR/PU
165# cleans
16
0
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Danielle Stelmach
11:57 *stopped at 12 box RMU-high rings
PC: 120#
11
0
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David Rueckl
9:50 Ring row/ push ups
150# cleans unbroken Showed up and moved forward 30’. All 14 athletes and coach Cody all wore pink T-shirts today, because everyone knows we wear pink on Wednesday!!!
18
3
Thanks for the shirt! You’re lucky it didn’t say #815 on it.😜
Krystal Lowney
David Rueckl
JORDAN MAGGLE
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Erika Donaldson
10:38 Ring rows and push ups
Cleans @ 115# Coffee
16
0
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Ian Wilson
Fun, Friends, & Fitness
Cleans OK, Metcon OK, PT with JT priceless.
16
0
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james macco
10:35??? RR & Push-ups
PC up to 170#
7
0
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Jenny Renon
10:38–ring rows/push-ups
PC @ 105#
12
0
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Jenny Wesolowski
10:53 ring rows/dips controlled on way down (all 20 of each)
Cleans @ 110# touch n go cuz Cody said we had to
7
0
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Jessica Ploof
10:51
Ring rows, push ups, cleans up to 95#
18
0
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Joe Nygren
PC at 145#
6R/6L Bulgarian split squats w/35’s and 3 rmu for 4 rds
12
0
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JORDAN MAGGLE
Festivus WODs 1 & 2
Mixed results - came out too fast for WOD 1, but good practice run and will pace better for comp Saturday. WOD 2 hit 92 reps, was very happy with this result and will aim to exceed this Saturday
4
0
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Jordan Teague
11:15, sc
Ring rows/negative ring dips. 3 laps outside instead of bike PC @ 125#
10
0
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Justin Peterson
9:50
No power cleans. Dealing with a trap/neck tweak.
17
0
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Justin Riege
13 rmu instead of 20, still capped. 230# cleans unbroken.
12
0
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Kelsey Waack
9:44 - MU progressions
115# cleans
0
0
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Kimb Davister
🤡
Capped with .04km left and only got through 5 RMU. Did not wear appropriate clothing and did not scale accordingly. 145 power cleans, and 9:28 on yesterday’s WOD Rx
17
0
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Krystal Lowney
11:37
Push ups, ring rows. PC 95#
18
0
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Liz LeCaptain
10:36 - Ring Rows + Push Ups
Light PC 85#
0
0
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Liz LeFevre
Capped- row/ ring row, low ring negatives/ run instead of bike
Power cleans- #125
10
0
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Mel Sanders
In the B
Emom6: 6 rr, 6 dips (1" band) |5 rds: 10 hspu box (4pike/6knee), 10 cal bike, 20 lunges(step back)
19
0
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Michael Green
9:07pulls and pushes
235#
11
0
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Nichole Baumgartner
10:55
105# cleans
17
0
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Pamela Gehl
10:35 scaled
ring rows/pushups. Power cleans 95lbs
18
0
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Pauly VanderKelen
Front Squat: 10 reps @ 115,155,205,235#
1 minute static bar hang / 4x13 Kneeling Ab Rollout wearing a 27.5# weight vest alternating with 2x12 Reverse Curl & 2x12 Hammer Curl with 30# dumbbells / 3x12 Calf Raise @ 205# alternating with 19 Lateral Raises with 20,25, & 30# dumbbells.
0
0
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Shane Hanson
10:50
240#
19
0
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Steven Leiterman
Capped
0
0
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Sylvia Christensen
13:16
10 rounds— 9 thruster 65#, 7 cal bike. 150-155 cleans. 5 miles
13
1
I was debating doing that thruster:bike workout
Jamie Neubauer
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T Sanders
~22:30
jorge @ 135#. 6 min emom pike wide hands hspu off box
18
0
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Theresa Rosenquist
8.69 mi hike 5:50.25
Sandia Mtns, La Luz trail. 4,557 elev gain.
9
0
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Tom Fameree
10:38. 10 RMU’s
195# pc
14
0
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Travis Bittermann
11:56 or 58
Failed at least 3 muscle ups. 255 cleans
9
0
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Zack Edgar
180# power clean, wod: 9:32 scaled
1000m Row, 20 ring rows, 20 push ups, 2000m bike
19
0
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