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Wednesday, June 9, 2021

INXS

Metcon:
39:69 min AMRAP
6 Bar Muscle Ups
9 Wallballs 25/16lb
6 Kettlebell Swings 70/53lb
9 Toes to Bar
-100m Run Door to Door before each movement
-Do NOT run to the 50m mark and back

Accessory Work:
16min EMOM
Work for :30, rest :30

  1. Swimmers (2.5 lbs plates optional)

  2. Hollow rock

  3. Arch rock

  4. Banded lat pull with hollow hold

Rest as needed, working toward maintaining good shapes for the full working time

Mobility:
3 Position banded shoulder stretch, 1 min per position

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Alex Ebert
6rds exact. Started to rip at 5 rounds.
Switched to strict pull ups and GHD last round. BMU with purple band. Felt good!
3
0
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Bobbi Laurent
6+6 from the box MU
9
0
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Breanna Eger
6+6 strict banded pull ups
0/10 would recommend that workout
18
0
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Cassie Christianson
I was here 🥵
First 4 rds did all gymnastics then hand ripped
6
0
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Cody Stelmach
7 + 9 wallballs
All unbroken ~ So damn hot at 12
10
0
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Debbie Doeren
5 plus 2 wall balls
125m rowing, ring rows/push-ups, 14# slam ball, 26# kettle bell and toes to j cup.
2
0
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Dusty Neubauer
8+6 BMU
22
0
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Garrick Fisher
5 + a run
0
0
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Grace Adler
5+3 BMU
banded BMU attempts, 45# KB.
4
0
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Ian Wilson
8 + 169 m of 9
Hurt my back a little more and shredded my hands all in the pursuit of letting Dusty catch up and win. That's the kind of friend I am.
14
2
What a nice friend
Mike Cegelski
Mike, I'll do the same for you some day
Ian Wilson
Cancel
Jacob Anason
6 + 1 BMU + 100m run + 9 wall balls + 100m run
Ripped on last set of BMU, skipped remaining reps
6
0
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james macco
Establishing new habits with J.T.
Have a great Wednesday!
19
0
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Justin Peterson
8+6BMU+100m run
Wow. Doing this WOD in the 12:30 heat was trippy AF.
12
7
Justin Peterson
Justin Peterson
Justin Peterson
Justin Peterson
Justin Peterson
Justin Peterson
Troy Foley
Cancel
Kevin Hansen
7r and change
2 of 6 at 200# for Tuesday snatches
17
0
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Lauren Tamura
6 rds + 9 WB and 100m run after
BMU progression 9 successful total (3 per round for first three rounds) 15 failed attempts. Then switched to 6 box BMU in rounds 5, 6, and 7
12
0
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Liz LeCaptain
5 + 6KBS + 25m
coffee chat ☕️ / 5 rounds of 3 tire flips + 6 sledgehammers + 9 tire jumps / 16 EMOM :30/:30 flutter kicks, hollow rock, superman, plank
20
0
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Michael Green
6+9meters
11
0
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Mike Cegelski
6+2 BMU
Banded BMU 30# Slam Ball
21
0
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Mike Oldenburg
6 + 6 BMU
22
0
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Rachel Meyers
5 + 6kbs and 100m run
8
0
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Sam Carter
Ripped after 30 BMU, switched to strict PU.
0
0
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Scott Adler
7+9WB (box bmu, 16# wb, 35-53#kb,)
19
0
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Sean Manion
5+2wb RX
5
1
Yeah Boi!!!
Mike Cegelski
Cancel
Shannon VanPay
9 T2B short of 6 rounds
Box BMU, bike 300 meters instead of run
0
0
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Ted Kemen
6 rounds
3 rounds of bmu/ 3 rounds strict pull ups
19
0
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Theresa Rosenquist
10 mi bike
Single speed Eddy!❣️Flat. ☀️🥵 3 miles ➡️⬅️ mowed yard. ☀️🥵🥵☀️
12
0
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Tim Sanders
6 + 6mu
Mu from box, modified kip t2b. Happy 6/9
17
0
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Tina Schmidt
7 + 6 BMU
Finished the workout with hands intact—a win!
14
0
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Todd Rocheleau
I didn’t pass out...came close a couple times
9
0
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Tom Fameree
6 + 6 kbs + 69 meters
Shirt off, virgin no more.
20
2
james macco
Cody Stelmach
Cancel
Toni Wilson
5+9 wb+100m bike
300m bike instead of run, jumping bmu
20
0
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Trevor Snyder
At the 9 t2b short of 4 rds rx
Showed up late, hopped in around the 22-23 minutes left mark. That length of time was plenty sufficient
4
0
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Yvonne Otero
5 + 2 toes 2 rig, several mods
20
0
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