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Friday, January 21, 2022

POPO

Today we will be closing the gym after 12:30pm class to start setting up for our annual winter competition, The Ice Bowl!
Saturday, 1/22, we will be hosting the competition all day long from 8am-3pm, so if you’d like to come spectate, please do!
We have several teams competing from our gym in various divisions and they could use your support.

If you’re attending the competition, please do not park in the stalls directly in front of Woodworkers Depot. Thank you!

Skill/Strength:
Every 2 min for 5 Rounds
5 Power Cleans @ 75%
-No Starfish catches, focus on getting lower in a squat transition as we get heavier

Metcon:
10 Minute AMRAP
10 Toes To Bar
10 Kettlebell Swing 70/53lbs
1 Rope Climb 20ft

Accessory Work:
5 rounds
:30 Single Arm plank on rings (each arm)
:30 Hollow Rocks
:30 Superman

Mobility:
3 min Hamstring Smash, per side

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Barb :)
4 + 7 T2 jcup, 40# kb, 3 rope pulls
70# clean work
5
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Brandon Larsen
5+10/ subbed TTB for ninja roll ups
#185 Power Clean
7
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Breanna Zold
4+4 kbs
125# 🥴
8
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Bruce Hoffort
Vacation WOD
20:00 HIIT treadmill. 5x5 BS @ 185#. DB flys. 5x5 DL @ 225#
1
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Celia Osorno
5 rounds minus rope
#35 and very very sad T2B wannabes & rope climbs
4
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Chris De Pas
5+4 T2B
Scaled to 53# KB’s 135# PC
3
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Donny Covaciu
4+10 KB Swings RX
170lb Cleans
1
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Eric Hansen
5 rds mod
10 min amrap = 10 gdhs, 10 53# kbs, 10 cal rogue bike
8
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Garrick Fisher
✔️
215# PC
1
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Greg Goffard
4 rds
165# PC
2
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Jacob Anason
205# power cleans
HSW to 50’ // Costa Rica arms
6
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Jenny Wesolowski
5 + 6 kb
Scaled to 3 rope pulls, t2b all the way up about every other one on first few rounds. Last couple rounds, most were 3/4 up. 85# pc first round, then 90# for rest. 10 min EMOM wu: 12 wall balls (had at least 30 seconds rest per round)
2
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LAURIE MARTINEZ
4+
Knees to Bar, 35# KB, Rope Pulls
1
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Liz LeCaptain
4 + 1 T2B
worked up to 130# PC + coffee chat
7
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Mel Sanders
4 scaled
K2B, KB #35, 3 rope pull PC #75
7
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Sarah Anderson
4 + 1 KBS rx
120# PC
5
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Sean Manion
5 scaled Cuz hands.
135 Cuz hands
3
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Sylvia Christensen
4+ 10 KBS
145 pc
3
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Theresa Rosenquist
IDR 🤷🏻‍♀️
MishMash of scaling: Some knee raises, some K2E on rope/some SA KBS @35/got on the rope -> 3 RPs:1 RC. 🤦🏻‍♀️… PCln @ 85
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Tim Sanders
4+10ghd scaled
up to 195pc. ghd and 3 rope pull scales.
5
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Toni Wilson
4+6 kb swings
Toes to jcup bc hands, Rx kb and rope climb, 115# pc
8
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Yvonne Otero
1 rope pull short of 5 rds. knees 2 II & toes 2rig, 23# KB
55-60#PC
3
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