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Friday, December 7, 2018

Marron

HardCORE Friday!
1.) Every 1:30 for 5 Rounds
5 Deadlift @ 70%
2.) 10-9-8-7-6-5-4-3-2-1
GHD Sit Up
Toes To Bar
Ninja Roll Ups
*3.) 5×5 Front Squat @ 70%
*4.) Reverse Tabata Assualt Bike (10 sec on/20 sec off)
-Record total cals
*5.) 3 Rounds
5 SUPER Slow descent HSPU (Use 2 plate deficit for more challenge)
5 SUPER Slow descent Pullups

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Adam VanPay
14:03 GHD to parallel, NINJA 1 hand.......... 245# DL
6
0
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Alyssa DeNoble
✅ ab mat sit up
165 DL
0
0
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Bradley Boockmeier
Too long. That's how long. But I did finish.
350# DL. 5x5 FS @ 275#
8
1
2.5s for the dead’s 😏
Chuck Brehm
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Christopher Adam
11:00
Reverse Rabat’s assault bike- 50cals
8
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Chuck Brehm
11:28
DL 355
6
1
Mike Heim literally said to me today, "Chuck did 355" to try and make me mad, and well would ya just look at that.
Bradley Boockmeier
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Cody Stelmach
12:45
315# DL Learned what a ninja rollup is...that’s cool
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Hannah Fameree
12:03 toes to parallel
155# DL
7
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james macco
13:19. Feet crossed on ninjas.
DL @ 275# / EC #5 with Tom Fam. I highly recommend it. It will make you strong AF.
6
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Jason Haw
15:30, legs to parallel, not quite ninja like. 215# DL, reverse tab ec
5
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Justin Bruehl
20:00. Dl-405 2 sets,415 x3 sets
Had to do singles on t2b. My gut kept getting in the way
1
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Justin Peterson
10:47 that was way worse than I expected 😳
10
1
I’ll second that
Chuck Brehm
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Kelsey Waack
12:34
Mods: ab mat 10#, t2p, crossed ankles // DL 155# // FS 85#
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Laura VanderKelen
11:30
185# DL
3
0
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Lauren Kalil
13:27
DL 205#, FS 155# snatch high pulls 115#, negative HSPU/pull-up EC
7
0
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Liz LeCaptain
11:40
195# DL / 125# FS EC
6
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Michael Heim
10:23
305# DL
4
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Pauly VanderKelen
Rest Day
Worked until 8:30 / Completed Marron on 12/8/18 in 11:25 with UB movements.
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Sylvia Christensen
9:36
215# DL. *3 *5✅
6
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Ted Kemen
14:51
255# DL
1
0
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Terri Hoffort
Did yesterday’s workout; 2 rounds plus 13 cals on rower- almost 3! Squats at 65# also did today’s deadlifts at #115#
8
0
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Theresa Rosenquist
10:50***
***Mod w/: GHSU to =/Supine T2J-cup/Narrow Squats. DL×5: SA #96 KB, & 🔥Yoga🔥.
1
0
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Timm Uhlmann
10:22. 255# DL
EC 5. Then backsquat PR to 255(20#!)
4
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Tom Fameree
11:02
225# DL
8
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