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Tuesday, November 20, 2018

Yamcha

This Thursday we will be closed to allow our coaches to celebrate Thanksgiving with their families. We encourage our athletes to either do the Festival Foods Turkey Trot or follow along with the home WOD we will be posting.

On Friday we have Clovis, one of the longest Hero WODs there is: 10 Mile Run and 150 Burpee Pullups. You can partition the work up as you wish, including with a partner (or 3). The schedule will be rolling from 7:15am and we close at Noon so show up whenever you’d like and get started! Plan for about 2 hours unless you’re partitioning with friends. 

1.) Every 2 minutes for 5 Rounds
4 Bottom Pause Back Squat @ 60% 1RM
2.) 25-20-15
Wallball 20/14lb
Deadlift 95/65lb
*3.) 10×2 Bench Press @ 80% 1RM
*4.) EMOM 7
10 Lateral Box Jump Overs 24/20
10 Ring Rows
*5.) 5×3 Clean Pull @ 90% 1RM

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Adam VanPay
4:00 Rx
5
0
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Alyssa DeNoble
4:03
130#bs Emom ✅
2
0
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Angie Guns
4:10
85# BS
12
0
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Ashley Zimdars
4:49 65#, 8# WB
85# BS
0
0
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Barbi Gossen
3:33
150# BS 25 strict ring pull-ups
5
0
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Betsy Soletski
4:27 - 10# WB
BS @ 100#
15
0
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Bill Hoisington
7:33 #16 WB 73#DL
BS 175#
12
0
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Bradley Boockmeier
3:22
2 Rds @ 275#. 3 Rds @ 285#
14
0
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Cassie Christianson
3:22
135# BS
6
0
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Chris Ness
3:21. 235 BS
4
0
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Chuck Brehm
3:00:0001 Squat 265#
Bench @265
6
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Cody Stelmach
3:25 RX
205#
5
0
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Erin Buntin
3:08 (3:02 for Mallory)
160# BS / 45# BS
11
5
IT'S NOT FAIR, YOUR WALL BALL DOESN'T HAVE TO GO AS HIGH! YOU HAD GRAVITY ON YOUR SIDE!
Bradley Boockmeier
Don’t be throwing height into the equation. I’m not Vogel. Re-do, I’ll even use a 16# WB.
Erin Buntin
Don’t compete against Buntin. It’s an excercise in futility.
Sal Bertuglia
👊🏻 For Mallory!
Chuck Brehm
Mal pal!!! Wowza. Way to freaking go.
Megan Vogel
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Grace Adler
4:44 rx
With band around knees. No BS. Banded exercises for knees.
2
0
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Hannah Fameree
4:15 rx
BS @ 105#
4
0
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james macco
4:17 / Sarah @ 4:20/10# wb
185# bs / Sarah did DL's due to hip issues. @ 120#
14
0
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Jamie Kemen
4:29
120 BS
10
0
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Jason Haw
5:29 RX, 105# BS, no mods, yeah shoulder!
3
0
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Jason Nobles
4:43
225# BS
0
0
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Jim Koehler
3:58
Bs at 205#. Three second pause
9
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Justin Peterson
2:59.9999 🤣 Kelly
255lb Pause Squats
14
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Kelly Bruehl
Squat @135, 2:49
10x2 bench @115 so sore
7
0
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Kelsey Waack
4:02 RX
95# BS
10
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Laura VanderKelen
Home WOD
Rear foot elevated split squats @ 40#; hero WOD Roy 18:58
0
0
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Lauren Kalil
2:49 *** strict press with barbell instead of wall balls (wrist probs)
BS 155#, BJ/ring row EMOM, clean pulls 160#, bench press 110#
8
0
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Liz LeCaptain
3:27
135# BS • Handstand walks and strict muscle ups
5
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Megan Vogel
3:11
155# BS. Clean Pull 135# (Shoulder). 3 x 21 cal row. Rest. 3 x 21 cal row. #GAMEDAY
13
0
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Nate Hall
3:46
255#
13
0
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Pauly VanderKelen
HG
5 x FIVE HBBS with a pause in the hole @ 245# / Hero workout Roy complete in 16:22
0
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Rachel Meyers
3:37 Rx
Bs # 115, bench 10x2 #65
4
0
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Ryan Froelich
5:02
155 BS
16
0
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Sal Bertuglia
3:49
205# - 5 second hold
13
0
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Scott Adler
4:45 (14#, 75#)
150# bs
8
0
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Sylvia Christensen
3:02, 145# BS
16# WB. 165# clean pulls
3
0
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Theresa Rosenquist
4:13***
***Mod w/: #18 SA KB Thruster & #45 SA KB DL. 5×4 SA KB FS @ #30. Shoulder therapy A.
9
0
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Tom Fameree
3:40
165# BS
16
0
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Troy Foley
3:37
225#
6
0
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Yvonne Otero
8:08, 8#WB, 55#DL. I'm a slow worker outer.
85# BS
10
0
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