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Tuesday, August 4, 2020

It's a Shuttle

What a great day to be alive! The weather is perfect and no squats in sight for the day. Two pieces of endurance training today, one in class and one extra credit. If you get the chance hit both up as they will be fun and challenging. The squat cycle we are going in to has a mid session (6 weeks in) 1RM included so make sure you are using a real PR for your percentages until that day. Also, if you miss a day, it’s ok just wait till it comes around again. I promise you, everything will be fine and you will still get the outcome wanted as long as you hold the course for the majority of time.
Enjoy this Tuesday!

How many rounds of shuttle?
Grace Adler 8:02PM on Aug 3, 2020
I’m really struggling. 🤦🏻‍♂️
Grant Soletski 8:40PM on Aug 3, 2020
Tough getting old...
Grace Adler 10:12PM on Aug 3, 2020
🔥🔥🔥🔥🔥
Troy Foley 4:31PM on Aug 4, 2020

1.) EMOM for 10 minutes

Odd: 5 Push Press @ 75%

Even: 50m Dumbbell Carry, Heavy
2.) It’s a Shuttle.

Every 4 minutes for 5 rds

100m Shuttle (50m)
400m Shuttle (200m)

Note: touch the line and record each round

*3.) 5 rounds on Assault Bike

1 minute @ 200-300/100-200 watts

then

ME @ 600/400 watts

Note: once you fall below watts start your 1 minute rest of the working kind beginning a new round
*4.) 4 rounds

15 Good Mornings 96/65lb
10 Reverse Hyper

 

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Alex Ebert
2:22, 2:18, 2:18, 2:11, 2:03
Push press @115# farmers carry at 75#DB’s
9
0
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Bradley Boockmeier
Around 2:10 the first 4, 1:52 on the last one. Saved too much. Oops 🤪🤪
Push Press @ 215#, Farmer carry @ 100#
10
0
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Cody Stelmach
1:41, 1:45, 1:46, 1:44, 1:39
155# PP // 100# DB
10
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Father John Broussard
2:34; 2:32; 2:30; 2:31; 2:28
135# PP 90# farmer carry (I thought it was 60# at first, okay)
8
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Grace Adler
2:39, 2:35, 2:32, 2:28, 2:25
85# PP. 50# DB carry.
7
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Holly Snyder
2:50, 2:22, 2:34, 2:20, 2:43
Started with stroller and did every other round without; 60# PP, 50# DBs
6
1
StrollerWODs - 👊👊👊👊 (the men in the gym should take this task on for you some rounds! 😳 #BigBabies😆)
Theresa Rosenquist
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james macco
2:17/2:13/2:08/2:07/2:09
PP 135#\farmer 100#. // EC- GHD & T2B
10
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Jenny Wesolowski
2:12, 2:11, 2:11, 2:12, 2:10
45 lb pp working on form. 50-55 lb carries
3
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Jim Koehler
2:57, 3:00, 3:03, 3:20 and 3:18
175# PP and 70# db. 11,516 m row in 53:39
6
0
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Justin Peterson
1:51, 1:51, 1:51, 1:51, 1:47 chasing Cody the whole time 😭
195lb Push Presses/90lb DB Carries
10
1
Cody Stelmach
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Kenzie Christy
1:52, 1:52, 1:50, 1:48, 1:49 i don’t have legs anymore
PP @ 95 & carries w 70s 5x2 snatches 95-115 3 RDS ME deficit HSPU and 1 RD HSPU no def (7, 7, 6) GM&Rev Hypers ✅
6
3
Nice work!
Cody Stelmach
thanks!!
Kenzie Christy
Troy Foley
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Kevin Hansen
2:20/2:19/2:18/2:18/2:10
180/75# 😩🤢
10
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Michael Hartmann
1:51 -- 1:58 --1:57 -- 1:54 -- 1:53
#115 PP & #90 Fameree carry
9
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Pauly VanderKelen
Rest Day
ENGR 208 Homework & Lecture
0
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Ryne Koehler
70#/2:49;2:50;3:00;2:59;2:53
185 PP
8
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Sal Bertuglia
Open Gym with Green
5 RFT 50 dubs 20 GHD 10 DL @ 155#
8
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Theresa Rosenquist
2:16, 2:15, 2:17, 2:16, 2:13💀**
**rowed: 125 m -> 1 burpee -> finish to 400m (gross! Anything would’ve been gross). PP @#70, FC: #55’s.
6
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Tom Fameree
2:06, 2:04, 2:03, 2:01, 1:55
155# PP, 75# Farmeree carry
12
2
Yes! They will now forever be called Fameree carry’s 😂
james macco
🤣 super clever 👏🏽
Sylvia Christensen
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Trevor Snyder
1:58, 1:54, 1:55, 1:56, 1:52
135-145# pp, 85# farmers carry
9
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Troy Foley
2:04 X 4; 2:01
8
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