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Monday, October 8, 2018

Moderate and Steady

This workout is dedicated to all of those members that once looked at Bar Muscle Ups as a distant goal and now can whip them out like they’re nothing special. To those that still see them in their day dreams keep on grinding and you’ll have them soon!
Early morning runners keep your eyes on those cars and wear that reflective clothing. 
Have a great Monday!
1.) Moderate and Steady (formerly known as Slow and Steady)
30 minute AMRAP
Row 1000m
10 Bar Muscle Ups
Run 1 mile
10 Bar Muscle Ups
100 cal Assault Bike
10 Bar Muscle Ups
*2.) 5 rounds
10 Back Extension 
10 Dumbbell Bent Over Row

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Alyssa DeNoble
~70cals at cap. Finished wod after timer
8
0
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Andres Mendoza
95 cals
low BMU
1
0
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Barbi Gossen
40 cals of bike, banded muscle ups or atempts.
1
0
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Bill Binsfeld
1 + 103 m row, banded BMUs
7
0
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Bradley Boockmeier
91 cals
3
0
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Cassie Christianson
75 cals
Red band bmu
2
0
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Chris Ness
300 meter Run 2nd Round
0
0
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Christopher Adam
1 round+400m run
Practice box jump w JT up to 48” Gauntlet practice round
9
2
Good training day!
Justin Peterson
👊👊👊 Fun to watch you & JTP push ea other
Theresa Rosenquist
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Dusty Neubauer
1 Rd + 1000m row
9
3
Wow 😮. 💪🏻
Erin Buntin
10 BMU in a ROW - way to go!!!
Megan Vogel
👊👊👊
Theresa Rosenquist
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Eric Hansen
80 cal bike
mod MUs, ran 32 laps inside
7
0
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Erin Buntin
8 BMUs left at cap to complete 1 rd, but finished it
9
1
Happy Birthday! 🎂
Alyssa DeNoble
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Grace Adler
57 cal
A few attempts at band BMU each round and then 10 low BMU
2
0
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Jacob Minzlaff
53cal bike
5
0
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Justin Peterson
1+525m Run
12
3
👊👊👊
Theresa Rosenquist
must be fun to train at 11:30 get Jobs you bums!
Chris Ness
Thanks for the push! Another great training day!
Christopher Adam
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Kelsey Waack
2 mile walk, 6 miles assault bike
Getting back to it ... 🙃
1
0
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Krystal Lowney
25 cals Rx
8
0
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Laura VanderKelen
1 round RX, 3 seconds to spare
Big PR from last July 👍🏻
2
1
Great job Honey!
Pauly VanderKelen
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Lauren Kalil
96 cals ass bike (Banded BMU)
GHDs/C2B, parallel bar challenge, t2b/dumbbell OH carry/dumbbell side lunges
8
0
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Liz LeCaptain
40 cals
a little damp this Monday Morning
10
0
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Megan Vogel
Humbled. 39:32
BMU struggle, but I'll keep working them.
12
0
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Pauly VanderKelen
1 round + 410 meter run = PR!
Bar MU: 6-4, 6-4, 5-3-2, 5-3-2 / First row complete in 3:28 / Assault bike @ 300-375 watts / 1 round complete with 7:30 left on the clock / Hang clean & JERK triples from the blocks from Friday: 50, 60, 75, 80, 90, 95 kilos / 3x10 strict pull-ups with the first 2 sets UB / 1 minute supinated bar hang / 1 minute ring support L-sit with bent legs.
0
0
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Shannon VanPay
96 cals at cap
ripped hand, modified mu
0
0
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Sylvia Christensen
82 cals
Finished at 35 min. 7 min AMRAP: 5 hang snatch (95#), 10 BFB 4+6bfb where are my lungs today?! 5x5 FS ^155. 3rds 20 GHDS, 1:30 plank, 50ft hs walk, 10 lat lunge owchy
8
0
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Theresa Rosenquist
87 Cals***
***MEGA mods: 5 min(55 Cal) Ass.Bike/10 min 12" Step/100 Cal Ass.Bike & 21 #35 SA KBS (v. BMU).
4
0
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Timm Uhlmann
1 round + 2 bmus rx
6 rounds 10 T2b, alternating strict and kipping. L-sit stuff
3
0
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Tina Schmidt
91 cals
3
0
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Toni Wilson
17:09
Up to 110# ohs
0
0
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Troy Foley
1 rd + 402m row
+352m row from December
5
0
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Yvonne Otero
13 cal bike, babybarMU, mall walk 1 mi inside
6
0
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