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Wednesday, October 16, 2024

One more day

Shashikanth Kaluvala 10:43AM on Oct 16, 2024

Metcon:
5 Rounds
12 Line Facing Burpees
10 Burpees to Pullup Bar
8 Burpee Box Step Ups 24/20”
Run 400m
-40 min cap
-Wear a weight vest if you want to be like Ashley Brocker

Accessory Work:
Every 2 min for 5 Rounds
7 Dumbbell Incline Bench Press
-Start light and increase load each round

Mobility:
3 min pec smash per side
3 min tricep smash per side

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Ashley Brocker
Weight Vest Wednesday lived up to all expectations
Needed a double dose of fun with friends. 25:24, 23:11
8
1
Nice work! As you can see by my time, I enjoyed it plenty the first time!!!😉💪😂
David Rueckl
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Autumn Jarvis
28:02 with vest
21
0
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Brandon Kruswick
31:07
16
0
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Brittany Reinke
30:00
Not a cool kid today. Some day I’ll try to be like Brocker…
19
0
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Cass Baier
26:45 with vest (Ashley wannabe)
22
0
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Celia Osorno
24:34 no vest
Power of the moon rise!
10
0
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Chelsea Sherman
25:52
These types of workouts are my jam ❣️
21
0
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Cody Stelmach
23:15 rx w/vest
Maybe next time, Brocker
23
1
Ashley Brocker
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Daltyn LeClair
24:50 20” box jumps
10
1
fast!
Tim Sanders
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Danielle Stelmach
27:33
10
0
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David Rueckl
32:50
That was something. Showed up and moved forward 30’
20
0
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Donny Covaciu
27:55 Rx no vest
11
0
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Emily Garcia
32:40 ran/rowed
Chipped away burpees while Pitbull was blasting in the background. :) #Latinoremixspotify
18
0
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Emma Mueller
29:16 w/ the hottest coach
14
0
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Eric Hansen
24:44
17
0
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Erika Donaldson
27:20
No best. 500m row instead of run. Bench press accessory
16
0
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james macco
30:02
1
0
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James Mueller
32:30 vested w/ the other half (had to stay in 1st-2nd gear because of the bum ankle)
16
0
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Jamie Neubauer
22:39 no vest = not as cool as Ashley today
19
0
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Jenny Renon
29:56 rx🫡 but rx without a vest, so is it still rx? Yes
11
1
Yes
Justin Peterson
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Jenny Wesolowski
24:40 no vest
It felt worse than expected 😂
7
0
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Jessica Ploof
34:01
15
0
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Joe Nygren
27:15 w/20# vest 💪
18
0
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Jordan Teague
28:03, no vest
12
0
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Justin Peterson
21:25 20lb vest.
Brocker, oh, you think the vest is your ally. But you merely adopted the vest; I was born in it, moulded by it.
23
2
Justin Peterson
😂 nice score!
Cody Stelmach
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Justin Riege
26:59 Vest
10
0
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Krystal Lowney
29:35
Snot wipes on sleeve and tank😤 *EDIT- The people need to know how fast FAST Ashley was!!!
20
0
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Liz LeCaptain
28:38
17
0
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Maddy Meyer
29:44
17
0
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Megan Johnson
28:25, no vest
7
0
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Mel Sanders
26:43 bike
18
0
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Michael Green
29:44 W/vest
19
0
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Pamela Gehl
31:50
row-500m instead of run Accessory 20lb dumbbells
16
0
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Pauly VanderKelen
Rest Day
Kinlee not feeling well after daycare.
0
0
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Sean Manion
30:15
9
0
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Steven Leiterman
10 min run - 1.4 miles
16
0
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Sylvia Christensen
Unworthy
Back exploded. 3 rounds vested, 2 rounds uninvested. 5 mile run🤣🤣🤣
12
2
Sal Bertuglia
26:06 (?)
Sylvia Christensen
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Tilly Yakes
26:55? Idk that was 🥜
But not too bad actually. The running was therapeutic.
0
0
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Tim Sanders
moved some
aggravated my back coughing yesterday so there's that
13
2
Was that after the biking?
Justin Peterson
Tim Sanders
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Timm Uhlmann
25:38
no vest
2
0
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Tom Fameree
28:45
19
0
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Travis Bittermann
24:15 no vest
15
0
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