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Wednesday, October 7, 2020

Eruption

Sometimes you’re rocking, some times you’re rolling but either way we are all going sooner or later so might as well enjoy it. Lift heavy, run fast and never, ever, ever give up.
Have a great Wednesday.

1.) Eruption
3 Rounds
400m Run
21 Wallballs 20/14lb
2.) Air Raid (12 min. cap)
Sets of Unbroken Double Unders
5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5
3.) 10 rounds
10 Abmat Sit-ups
30 second Plank Hold

Session 2:
– 3 Overhead Squat every 3 minutes for 12 minutes @ 85%
Note: use the blocks
– 5 rounds
100’ Dumbbell Farmer Carry 100/70lb
100’ Sprint
100’ Sandbag Carry 150/100lb
100’ Sprint
Note: set the db’s and sandbag on opposite ends
– Superset 4 rounds of:
10 Bench Press
5 Close Grip Bench Press
Note: have partner remove weight from the bar after the bench press and immediately begin the close grip

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Alex Ebert
9:59 rx
Double under practice work and singles
5
0
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Bradley Boockmeier
7:46
Halfway done with 15 on the way down. Would have finished but I spent too much time pouting after I missed two rounds and had to start them over earlier.
6
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Breanna Zold
10:13 RX
Done with 40 on the way down
6
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Carrie Schatzman
11:56 w/10#WB; completed w singles + ab work
2
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Cassie Christianson
8:08
Finished all dubs in 11:11 Abs complete
5
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Cody Stelmach
7:31 rx
Finished in 13:30 (was in round of 25 on the way down at 12 min) by far the best I have done on this!!!
6
1
Ian Wilson
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Derek Zehms
As prescribed
Wod 1- 8:18 Wod 2- 11:42 Wod 3- 10:00
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Eric Hansen
8:58 Rx // 40/40 going up // done ouch
7
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Grace Adler
✅
4
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Grant Soletski
9:05/on 50/11:ish
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Greg Goffard
9:44
DU practice
4
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Ian Wilson
7:42 - Mike pushed me to 80% today
Did some other stuff. Didn't finish the Dubs.
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James Lyerly
10:04
Starting to find double under rhythm. Split them up and then really practiced them hard at the end. The sit-ups and planks in about 13:30.
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Jim Koehler
10:01 row 500 for run
3
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Kenzie Christy
4 rds 2 on 2 off 5 thruster 115/75 7 burpee box jump 2+7 (2) 2+6 (2)
push press 3x6 descending weight 115, 110, 105 5 second jerk receives working up to 145 4 rds unstable OH carry 15 KB RDLS
6
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Krystal Lowney
9:08 at home
Did empty barbell thrusters, no WB here other than Garrett’s 25#🙅🏼‍♀️
7
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Liz LeCaptain
9:23 / completed 40 on the way down / 9:35
EC with Grant - 6 Rounds of 100' 70# DBs farmer carry, 100' sprint, 100' 100# Sandbag carry. 5 Tire Flips
7
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Michael Sykes
23:28
5-10-15-20-25-30 wall ball Toe 2 bar HSPU (×2) Burpee
1
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Mike Cegelski
8:15
DU through 20 on the way up-I'm trash 10 rounds of abs
3
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Sylvia Christensen
👍🏽
1
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Trevor Snyder
8:44
Up to 50’s, 47/50 closest attempt to complete that round
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Yvonne Otero
10:52, 8# WB, 2min bike for run
23/30 on the way down, 45# plate step ups
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