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Wednesday, August 26, 2020

Lone DJ

To sit and wait for change is just sitting and waiting. Get up and do something if you really want to make that change.
Have a great Wednesday!

1.) EMOM for 12 minutes
Odd: 1 Clean Pull -> 1 Power Clean @ 75%
Even: 7 Chest to Bar Pull-ups
2.) Lone DJ
9 minute AMRAP
100m Farmer Carry 50/35lb
10 Dumbbell Devil’s Press
1 Rope Climb
*3.) 5 rounds
50m Sled Pull 90/45lb
100m Sprint
*4.) 3 Overhead Squat every 2 minutes for 6 rounds @ 75%
*5.) 5 rounds
30 Second L-sit (Scale with hanging L-sit)
20 Hollow Rocks
10 GHD Sit-ups

 

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Breanna Zold
2+3 Devil Press 30#, 10 hollow rocks instead of rope climb cuz hand ripped
105/115/120# PC
12
0
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Cassie Christianson
2 + 6 press
135# Cleans
5
0
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Cody Stelmach
3 + 3 DP rx
205# cleans and 7 CTB
8
1
Way to go Cody!
Ian Wilson
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Eric Hansen
2 + 9 devil press 45#
Read the workout wrong and only did 9 devil press each round
12
0
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Grace Adler
2+90m carry
25# DB. EMOM: 95# clean; C2B practice
7
0
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Grant Soletski
155/2+10’ on rope
So close and yes I used the 50’s
5
0
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Holly Snyder
2 + 1 press
25# DBs 95# cleans and banded C2B
1
0
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Ian Wilson
3 + 50m RX
205# PC
12
0
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james macco
2 + 4 devil press
PC up to 165# /// EC -#3 & #5.
12
0
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Jim Koehler
10,348 m row. 48:39
9
0
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Justin Peterson
3+1 Devils Press
Clean stuff at 215lbs
11
0
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Kenzie Christy
3 rds 40 RKBS 300m run 20 box jumps 24/20 - 9:57
push press 3x5 @100 // fr squat 3x5 @150 // OHS @100 - slow and controlled // sled piece ✅ 4 rds of midline piece ✅
12
0
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Kevin Hansen
3rd
205/7C2B Butterfly UB - OHS 3@185# and 3@205#
1
0
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Liz LeCaptain
2 + 80m RX / 120# PC complex / some EC
Grant said I was being a baby during it, so that made it really fun
14
2
It’s a real gift that he has 🤣😂
Sal Bertuglia
I did but it was in a very encouraging way.
Grant Soletski
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Michael Green
3 rounds
215# cleans butterfly UB c2b. 7:15 fun
12
0
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Pauly VanderKelen
Rest Day
Prepared the garage for insulation.
1
0
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Sal Bertuglia
715a shenanigans
10
0
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Sean Manion
135#,banded pull-ups / 2 rounds 30’s, ring rows
1
0
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Sylvia Christensen
2+100m
135# cleans
6
0
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Theresa Rosenquist
Bike 23.4 miles - 1:28.30
~15.8 mph
0
0
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Timm Uhlmann
2 rnds + 3 Devily bois Rx
cleans at 165
0
0
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Tina Schmidt
3 rds with 25# DB
Cleans at 135#
4
0
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Travis Olsen
2 +5 Devils 35#
145# power clean
12
0
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Trevor Snyder
2+100m
165# pc, all 7’s c2b, 40# devils press
7
0
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Troy Foley
3 rds (40#)
155#
8
0
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Yvonne Otero
2 + 4 Burpees, 20# DB carry, rope pulls
65# PC
10
0
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