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Tuesday, April 10, 2018

Wide Eyed

Today we will be moving fast first and then directly into some heavy Front Squats. We will be warming up to our Squats prior to starting the workout so you will have your barbells loaded on a rack so when you finish the WOD at the cap time we will all start the lifting together approx 5 minutes after so you can change your shoes and catch your breath. It’s going to be super fun. 
Have a great Tuesday!
How many minutes for the EMOM?
Nick Fonti 1:45AM on Apr 10, 2018
Death by EMOM
Troy Foley 1:53AM on Apr 10, 2018
Shit
Grant Soletski 3:19AM on Apr 10, 2018
1.) Wide Eyed
10 minute cap
63 Double Unders
21 cal Row
45 Double Unders
15 cal Row
27 Double Unders
9 cal Row 
then right into 
2.) 3 Front Squat every 2 minutes for 10 minutes @ approx 80% 
*3.) 3 Hang Snatch @ approx 80% every 3 minutes for 5 rounds
Note: you have time to set up for each lift so take your time and make them pretty
*4.) 10 minute EMOM
Odd: 1 Legless Rope Climb
Even: 2 Rope Climbs
*5.) 21-15-9
Knees To Elbow
Deadlift 225/155lb
*6.) 5 rounds
10 GHD Sit-ups 
20 Banded twists (10L/10R)
30 second Parallette L-Sit
Note: scale l-sit with hanging knees to chest

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Alyssa DeNoble
5:17. Jenna crushed that👊🏼 155 fs
DL & k2e 7:45ish?
3
0
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Ashley Bourgeois
7:00
75# FS.. #6 ec scaled
6
0
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Barbi Gossen
Plate step ups, bike 15,12,9 cals. BS165. First day with bum hand. No use of left hand. Ghd’s, back ext, and. Hip ext.
5
0
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Betsy Soletski
6:52 FS 105#
3
0
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Bill Binsfeld
5:30 ish
255# FS.
10
0
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Brandi Binsfeld
6:36
125# FS
11
0
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Brett Kohout
5:30
FS 205#
8
0
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Brian Toole
5:43. 165#FS
6
0
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Bryn Odberg
5:25
Unbroken until THE LAST DU I kid you not. 120# FS, Hang snatch extra credit w/ extra practice on form
6
0
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Chuck Brehm
3:18
10
1
That’s crazy.
Brian Toole
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Danielle Sherman
5:15
GHD and row. 175 deadlift emom. Some ec and chemistry homework 🤓
6
0
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Darrin Bowers
5:47 **single unders
135# front squat
6
0
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Eric Hansen
4:45
13
0
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Grant Soletski
4:55/185
Dl/k2e 5:33
6
0
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Greg Goffard
4:57
205# FS
3
1
You're score made my day. Nice job Goffard
Grant Soletski
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Jacob Minzlaff
really really struggled with the DU
1
0
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Jake Plennes
3:49
FS: 245#
14
6
SPEEEEEEEED! nice WORK!
Megan Vogel
He cheated. Too tall
Brett Kohout
Shut up.
Justin Peterson
& you’re too fit. Also cheating.
Brett Kohout
JeSUS
Brian Toole
The row was calories not meters.
Brian Toole
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Jamie Neubauer
5:02
FS - 140x3 rds 145x2 rds Hang snatch EC
11
0
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Jason Nobles
5:18
245 FS
10
0
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Jenna Hanson
5:14 Rx - Thanks for the push Alyssa!
105 # FS, Deadlift/Toes to J-Clip EC
12
0
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Jennie Campshure
7:??
95#FS
12
0
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Jennifer McFall
7:08, du practice. 145lb FS
9
0
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Jim Koehler
6:34
235# FS
7
0
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Justin Peterson
3:35
4
0
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Lauren Kalil
5:33
FS 165#, EC snatches 105#, DL/knees to elbows
11
0
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Liz LeCaptain
6:21
145# FS
12
0
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Megan Vogel
5:29
145-160# FS, DL/Knees2Elbow and core circuit w/ Tom.
13
0
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Michael Green
5:43
265# FS ec 145# snatches
10
0
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Nate Hall
4:25 or 4:35
FS 275# / snatch @ 135#
11
1
Think it was 5:35
Grant Soletski
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Omar CruzRivera
7:06
FS @205
7
0
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Paula Soletski
120#fs, 6:15row/du, snatch70#,:dl 105#, ghd etc done
9
0
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Pauly VanderKelen
Rest Day
Calculus Homework
1
0
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Rachel Meyers
7:12 RX FS #105
21-15-9 DL# 125 and toes to j hook 5:50
11
0
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Sal Bertuglia
6 something....
245#
10
0
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Scott Adler
5:39 (sus)
145# fs
5
0
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Sylvia Christensen
4:53
135# FS (intentially kept them light). K2E/DL done. 3 rounds: 25 ghd, 30 hollow rocks, 60 sec plank, 10 strict T2B, 10m HS walk. 5 rounds: 15 sec static hold on rings. Much harder than it sounds 😅
11
0
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Theresa Rosenquist
6:22**
**SU (Knee just not in the mood to attempt), 105 FS, M|WOD Knee therapy. PEC: 3×{15 GHSU/ME DHPU (3), Yoga.
4
0
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Tom Fameree
4:31
175# FS, and a little EC with Coach Megan.
12
0
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Troy Foley
3:59
255#
9
0
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Tyler Shaw
4:43
255 front squat
10
0
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Whitney Toole
7:58 Need work on those DU. 70# FS
4
0
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Zach Campshure
6:14
Lots of trip ups
6
0
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