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Friday, July 9, 2021

ACDC

Strength/Skill:
Every 1:30 for 5 rounds – 6 Front Squats @50% with Squat Therapy Bands

Metcon:
4 Rounds
4 Strict Pullups
8 Pullups
12 Alt. Lunges w/ 45/25lb plate
50ft Handstand Walk

Accessory Work:
2 rds
25 Wallballs (25/16)
20 Toes to Bar
50 Double Unders

Mobility:
10  Hip Airplanes each side
2min each side Banded hip flexor stretch

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Cody Stelmach
11:40
145 FS // full HSW ✔️
10
0
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Debbie Doeren
13:10
Black and green Banded pull-ups, ring rows, 25#, handstand hold on a box 55#FS
6
0
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Donny Covaciu
9:45. Banded PU, HSW towards wall
125# FS
9
0
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Garrick Fisher
13:00 mod
185# FS
10
0
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james macco
12:13
FS @ 145#
9
1
I look forward to all your huge PR's at the end of this cycle guy
Mike Cegelski
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Jamie Henrickson
11:30
FS @ 90
4
0
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Jenny Wesolowski
11 something. 50 sec bw shifts instead of walks. Almost died trying handstand walks 😂 skinny green and black band for all pull-ups.
75# fs
7
0
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Justin Peterson
7:43
Front Squats at 200lbs
9
0
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Kevin Hansen
10:00 (1:30 of HS walk practice/round)
170#
11
0
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LAURIE MARTINEZ
25 mls evening biking on Fox River Trail
0
0
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Mike Cegelski
11:30 (Time Capped on all HSW)
150# Squatz EC: Banded Push Aways, Banded BMU, Negative HSPU
5
0
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Paula Soletski
75# fs. Wod 16:18, green band 15# plate, 50 sec hs holds
11
0
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Sean Manion
9:20
125#
11
0
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Theresa Rosenquist
11:15
Mega Mods & 🦥: 12 strict RingRows-#25 plate-plank 1’ -> BS @ #75 & Box.
0
0
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Tim Sanders
6:54 and 6:20 respectively
4 rounds each. Me, 115# thrusters and 5 strict pullups with red and black band. Melissa 65# two rds 45# two rds thrusters. Blue and black band strict pull ups
10
0
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Tom Fameree
17:25. Mostly HSW work.
135# FS
12
0
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Toni Wilson
14:30
Some chin ups, 1:30 hs walk to the wall practice per round, 90# fs
11
0
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