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Wednesday, June 30, 2021

I.C.P.

Metcon:
2 Rounds
20 Back Squat 185/125lb (from the ground)
10 Ring Muscle Ups
5 Power Snatch 185/125lb
12 min cap
REST 10 min
2 Rounds
10 Front Squat 205/145lb (from the ground)
5 Strict Muscle Ups
1 Snatch (any style) 205/145lb
8 min cap
-You MUST use the same bar for your squats and snatches each workout
-Your rest starts from the time you finish the first workout, so you start your second workout 10 minutes after you either finish WOD 1 or cap out

Accessory Work:
EMOM 8
5 Burpee Box Jumps 24/20”
5 Power Cleans 155/105lb

Mobility:
3 min Lacrosse Ball Trap Smash, per side

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Alex Ebert
28:30 scaled
Round 1) 120# & low rings with green band. Round 2) 135# & low rings with 2 green bands
11
0
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Barb :)
24:45
1)40#/ring rows and tip toes dips 2)45# ring rows and tip toe dips
8
0
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Breanna Zold
22:55
75/85#, banded pull ups & dips
15
0
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Carrie Schatzman
22:12 : 55# & 65# ; banded kipping c2b/pull ups + ring dips
2
0
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Celia Osorno
19:21
6:26 for first set 75 then 85 box jump to ring muscle ups After WOD first kipping muscle up ever!!!
5
0
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Cody Stelmach
Super Fun and Ez
13
1
Cody Stelmach
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Dusty Neubauer
25:36
145/160
12
0
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Eric Hansen
23:00
115#/125# sub pull-ups/push-ups for MUs
14
0
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Grace Adler
22:22
75# BS/banded MUP. 85# FS/5 strict pull up strict ring dips.
11
0
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Greg Goffard
26:11
115# SN, MU's off box 125# SN, SPU's and dips
9
0
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Heather Phillips
20:23
55#/60# snatches, banded ring MU
6
0
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Jacob Anason
10:24/???
145 + RMU // 155 + strict RMU fails
4
0
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Jamie Neubauer
26:39? Banded mu 85#, 95#. Still nursing the shoulder
13
0
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Justin Peterson
9:55, 6:00 (total time 25:55)
Not super fun and not EZ
15
0
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Kevin Hansen
Attempted RX
**realized I’m not an rx athlete
12
0
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Liz LeCaptain
capped - 100# / 115# / SRMU attempts
coffee chat β˜•οΈ
13
0
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Mike Cegelski
7:30, 2:57 (20:27 Total Time)
135#/145# Banded C2B/Dips Strict PU/Strict Dips Some sketchy ass snatches
5
0
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Paula Soletski
Round 1- 11:31 55# bs/snatch, mod ring mu w/ green band and kipping pu. 29:11, 60# bs/snatch, green/black band ring mod mu and green band ring dips.
13
0
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Pauly VanderKelen
50 cal Echo Bike WU
Bench Press up to 265#, then 5x2 @ 245#, then 12 rep burn-out set @ 185# / 10 reps of Pulley Pro Chest Fly @ 25,30,35,40,45# / 25-20-15-10-5 Lying Leg Raises with 10# ankle weights on each leg / 3x10 Pulley Pro Oblique Twists with 25,35,45# / Barbell Arm Curl up to 135#, then 4x5 @ 95# / 5x10 Tricep Pulldown with 25,35,45,50,50#
0
0
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Ryan Froelich
26:36 (115 and 130)
2 strict MUs (1st ever - thanks for the prompts, Justin)
13
0
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Sam Carter
Bar MU #95, first round strict MU #100
6
0
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Scott Adler
18:30 (65#, box mu and strict pu/dips)
Emom EC
2
0
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Sean Manion
20:00
7
0
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Theresa Rosenquist
Super Duper Fun & EZ Rest day πŸ˜ƒ
4mile walk - 1:04.19 πŸ˜Žβ˜€οΈ
6
0
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Tim S.
28:??
Didnt pay close attention and thought it was one round not two.. Green band c2b and blue band ring dips all 4 sets. 145# and 155# squats and snatches. Felt good and hit 170# pr snatch after wod
7
0
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Timm Uhlmann
24ish minutes
scaled MUs. 140/150#
0
0
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Tom Fameree
135#/155#
Good RMU work, and self preservation.
15
0
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Toni Wilson
25:23
85#/95#, 5 banded mup/5c2b and 5 hspu/plates first workout, 5 strict pu/5 banded ring dips second workout, 50 ghd not for time, coffee chatβ˜•
14
0
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Travis Olsen
24:22
95#/112#, C2B and Strict PU
13
0
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