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Wednesday, November 6, 2024

Thats life

On Veteran’s Day (Monday, November 11th), we will be programming Hero WOD Chad to raise awareness to veteran suicide: 1,000 box step-ups completed as a team, partner or individual for time. This workout usually takes over an hour. We will have regularly scheduled classes all day at both gyms and we will start fresh clocks 15 minutes into each class time, with the exception of 6:30pm class. The final round of Chad will start at 5:45pm, and gyms will close at 7:30pm.

3 OPTIONS:
1. Slick/Beginner // No rucksack. You pick the height of the step-ups.
2. Standard/Intermediate // 30#/20# rucksack. You pick the height of the step-ups.
3. Expert // 45# rucksack. Use 20″ box for step-ups.
“Even while serving as a SEAL, Chad took time to scale up to the Expert version. There is zero shame in starting Slick, or with Standard weight, or in sharing the steps with a friend.”
-Sara Wilkinson

Skill/Strength:
EMOM 8
1: 75 Double Unders
2: 5 Burpee Box Jumps 36/30”

Metcon:
AMRAP 13
Handstand Walk 50ft
18/14 Echo Bike Calories
6 L/6 R Single Dumbbell Hang Clean & Jerks 70/50lbs
-Scale HS Walk to 20 Alt. Shoulder Taps in Plank+10 Pushups
-Scale DB to be able to do 6 unbroken

Accessory Work:
Every 2 min for 5 Rounds
5 Push Press at 75%

Mobility:
3 min calf smash per side
3 min delt smash per side

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Andrew Schwoerer
4 rounds + 20 ST/10 PU. 50# DB
DU practice, 33" box
14
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Ashley Brocker
3+12 cals
0
0
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Autumn Jarvis
3+2 DB C&J (40#) HSW so close to almost 20ft without falling
15
0
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Brittany Reinke
4+22***
20 plank shoulder taps + 10 knee push ups working on eccentric control, 14 cal bike, 40# DB HC&J // a fun mix of pathetic DU, attempted crossover, then just resorted to single leg singles on the last set; 20” step up leading primarily left leg in control.
14
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Carrie Schatzman
2+hsw; scaled 2 rds to 25’ hsw & 50’ for last rd; 40#db
Coffee & 105# pp accessory work
6
0
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Cass Baier
EMOM- 100SU/ 30”// metcon 4rds scaled to HS walk open floor (thanks for the push Bruehl) #30
17
0
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Celia Osorno
2+6L RX
Slow bike life; laid down for a tiny bit then finished round three probably a minute ish after cap ; all DB unbroken
11
0
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Chelsea Sherman
3+ 1c&j (r)
40#, pushups/shoulder taps. Coffee and a few push press rounds.
6
0
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Cody Stelmach
4+ 10 ft HSW rx
13
0
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Danielle Stelmach
3 + 1 cal (shoulder taps/PU, 50#)
EMOM ✔️ 30in box/DU practice
10
0
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David Rueckl
4+7 cals scaled wall walk 10 shoulder taps 50# dumbbell
Double under practice and 24” burpee box jumps Showed up and moved forward 30’
13
0
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Eric Hansen
3+16cals mod
Taps/pushups and 50#
16
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Erika Donaldson
2 rounds + 37.5 ft HSW
1.25 more rounds than I planned (Justin shamed me for my snail paced bike) EMOM 27-50 DU, 30"box. Push press accessory@85#
12
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Jenny Renon
3rds scaled/35# DB
14
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Jenny Wesolowski
3 + 9 db c&j (40# first 2 rds, 45# last 2 rds). 5 walks to wall
40 du per rd w a su between each one, burpees to 30” box
5
0
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Jessica Ploof
3+4 cals
35# DB, shoulder taps and push ups off knees, 24” box, SU
12
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Joe Nygren
6R db left in rd 4
55# db, practice hs walk to wall. Du 45sec practice, bbj to 33”
14
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Justin Bruehl
3+bike
C&Js....oooof
17
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Justin Peterson
4 rounds even
EMOM was so fun!
16
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Kevin Hansen
4r scaled to 3WW
EMOM ✅
9
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Liz LeFevre
4rnds- 20 ST/10 PU. #35 ( used kettlebell instead to clear the belly)😜👌🏼
EMOM✅ dubs/ modified burp box
10
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Maddy Meyer
4 rounds
Shoulder taps while upside down on the wall, 30# DB 22” box jumps
15
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Mel Sanders
4 sc
taps/pu, #35 | 7 cal ski/5 B-box step up 20"
14
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Michael Green
3+ 8 cals 75# DB
13
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Pamela Gehl
3 + 14 cals bike scaled
25lb dumbbell, shoulder taps and pushups. EMOM-30-35 dubs per round 3 box jumps 24"-deload/sick week. Accessory 65lbs.
14
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Pauly VanderKelen
HBBS: 10 reps @ 135,185,235,285, & 325#
4x12 Kneeling Ab Rollouts with 20# in the weight vest alternating with 4x18 Forearm Curls with 35# dumbbells / 3x12 Calf Raise @ 155# alternating with 11 reps of Lateral Raise with 20, 25, & 30# dumbbells.
0
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Sylvia Christensen
I ain’t doin this workout
16
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Theresa Rosenquist
3R + 2 Cals**
**Scl’d AF!! HSWsub(20+10)/#30 DB (no Jk), 👵🏼on the bike. EMOM: 75 DR-SU & 👵🏼B-BStU. 20’ BikeErg pre & shldr ROM post.
12
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Tim Sanders
72 cal bike*
shoulder taps and push ups. 8min emom 13 cal bike. accessory w/Tricia
8
0
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Timm Uhlmann
3 sleepy rounds + 30 feet rx
Melatonin is a hell of a drug
9
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Travis Bittermann
2 cals on the bike into round 3
Handstand walk brick wall. Emom box jumps highest I think iv done ever.
13
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Tricia Spencer
3 + 4 HC&J
plank shoulder taps/pushups, 35# DB, accessory PPress 75#, EMOM: B Box step up 20” box, SUs
9
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