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Wednesday, January 29, 2020

Rocket

Don’t forget everyone that every Wednesday morning at 5:15am T teaches Yoga in the front room. If you are feeling a little broken or need a little change of pace for a day get yourself out of bed and come let T show you what Namaste s all about. I’ve been going every Wednesday since I’ve been home and I will admit it has been a game changer. All equipment Is supplied if you’re a non yoga equipped person like myself!
Have a great Wednesday. 
Now that is a picture!! Let it be known I also didn't have hair back then...
Greg Goffard 12:59PM on Jan 29, 2020
 1.) Rocket
30-20-10
Thruster 75/55lb
Bar Facing Burpees
2.) 3 Back Squat every 2 minutes for 12 min @ 75%
*3.) EMOM for 10 minutes
odd: 5 L-sit Pull-ups
even: 3 Bar Muscle Up
*4.) Every 2 minutes for 10 minutes from floor Clean Complex of 1 Pull to LH 1 Pull to H 1 Pull to HH 1 Clean @ approx 70%
*5.) 5 rounds
10 Tripod to Headstand
15 Hollow Rocks

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Bradley Boockmeier
7:15
I’ve never beaten Tina in a WOD with lots of burpees Squats at 365# Cleans at 235#
6
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Bruce Hoffort
RNR
Hard pass.
8
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Cassie Christianson
8:02
195# BS
5
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Christopher Adam
7:28
6
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Dusty Neubauer
7:11
BS 235#
9
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Eric Hansen
9:56 65#
7
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Erin Briggs
9:21. 🤮 Back Squat: 185.
10
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Grace Adler
9:05rx
BS 155#. Thanks to Kelly for the push and believing I could!
6
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Jim Koehler
9:46
255# BS
5
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Justin Bruehl
7:00
330 bs E.C: 5 round every 3 minutes Minute1: 5 L sit ups Minute2: 5 bar MUs Minute3: 10 HSPU
8
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Justin Peterson
5:47
350lb Back Squats
8
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Kelsey Waack
7:39
BS @ 155#
7
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Laura VanderKelen
7:58
155# back squat
6
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Liz LeCaptain
Ice Bowl Practice with Kim!
2
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Megan Vogel
35:20 Kobe
BS 205#.
7
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Michael Green
6:53
275# bs 7:15 madness
9
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Pauly VanderKelen
6:41 UB
2.) complete @ 285# / Flight Line from 1-25-20 complete: 1 round + 100' HSW + 50 air squats + 6' HSW / Freestanding HSPU practice / *3.) complete with 3 L-sit Pull-ups instead of 5 / Bench Press: 5@135, 185, & 205. 3@215 & 225. Singles@235, 245, & 250#.
1
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Ryne Koehler
11:46
280 BS
4
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Sam Goldsmith
4/10 burpees at the cap
300lb bs
5
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Shannon VanPay
7:39
155# BS- not 75%
3
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Sylvia Christensen
7:18
180# bs. For whatever reason my legs told me to squat 5 reps the first round. WhOoPsiEs 🤪
4
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Theresa Rosenquist
11:21**🐶 👵🏻🐢
**#35 bar/SO-bar burpees. Just happy to do bar thrusters (1st time in 2 years!!). BS: #125 (box). Yoga too.
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Timm Uhlmann
7:42
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Tina Schmidt
6:55
BS @ 190#
8
1
Brad doesn’t know your secret to burpees..::massive biceps💪🏼
Grant Soletski
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Tom Fameree
31:00 Kobe
BS 225#
5
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