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Monday, August 16, 2021

Creed

Strength/Skill:
Every 2:30 for 5 rounds – 4 Back Squats @80% No Squat Therapy Bands

Metcon:
6 min Ladder
1 Double Dumbbell Snatch 50/35lbs
1 Bar Muscle Up
-Add one rep to each movement each round

Accessory Work:
2 Rounds
5 rope climbs
500/400 m ski
100ft Sandbag carry (150/100)
Rest 1:1 and repeat 1 more time

Mobility:
3 min tricep and forearm smash each arm

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Barb :)
135# BS
6+3 snatches, 20#, jumping pullups
2
0
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Brandon Larsen
7rounds
Extra credit work ✅
2
0
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Breanna Zold
180#
7/7 snatches 30#, banded pull ups
20
0
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Carrie Schatzman
135#BS; 6 + 2 db snatch; Baby bar mu’s + plate; 20# db’s
7
0
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Cassie Christianson
1/6 BMU
205# BS
9
0
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Chris Fuss
205BS 8+3 snatch 40# Box PU
0
0
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Cody Stelmach
3/7 BMU //up to 285# BS
Accessory: Rounds 1&2 : 7:51 ~ Rounds 3&4: 7:59
14
0
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6+7 scaled
Strict pull ups with one green band and one thin black band. 270# squat. Next workout, quadruple kettlebell cleans....
8
0
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Garrick Fisher
5/7 DB Snatch. Box MU
350# BS
12
0
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Grace Adler
✅ 4 + 5 DB snatch
25# DB, banded BMU attempts, BS 115/115/125/125# (not 80%)
17
0
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Heather Phillips
1/6 ?BMU on box+plate, 25# DB snatch
Struggled to commit on box BMU. 140# BS
19
0
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Ian Wilson
225# BS - injured my back more
6 with a busted back
16
2
Liz LeCaptain
Toni Wilson
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Jamie Burbey
6+13 🤦 Rx
255# BS, being careful with the back. Fast Eddies core
7
0
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Jenny Wesolowski
3/7 bmu. 30” box jumping bmu, 30# db.
140# bs. 30 ghd sit-ups, single arm db rows, an about 15 minutes cardio (3 min assault bike, 800m run, 3 min assault bike, 400 m run, 2 min assault bike).
12
0
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Jim Koehler
golf and 6,417 m row
7
0
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Justin Peterson
7/8 Double Dumbbell Snatches
305-370lb Back Squats
13
0
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Lauren Tamura
5/6 BMU w/2 attempts at the last one | 215-235# back squats
2
0
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LAURIE MARTINEZ
6 + 3 snatch
First time MUs w/box vs short bar, 17.5# dbs, 90# BS
1
0
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Liz LeCaptain
6+1 DB snatch
Worked up to 195#
9
0
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Michael Green
5/6 bmu’s
17
0
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Mike Cegelski
Only Squatz
300# BS
11
0
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Sean Manion
4 Rds rx
265
11
0
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Sylvia Christensen
🥩
6.5 miles; 185 BS (didn’t finish last 3 reps bc knee) 5+ 2 BMU
12
0
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Ted Kemen
5+ 3 BMU
195# BS
16
0
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Theresa Rosenquist
7 DBSn @ #25s
(1/75) Finished 7 strict-BA-NG-PUs post. BS @#115. EC: 6x { 50’ torque push + 25 DU (UB 4/6 R) -> mega low back & hip flex. mobility.
20
0
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Todd Rocheleau
I showed up today….
10
0
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Tom Fameree
2/7 bmu’s @ 35#
255# bs
20
0
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Toni Wilson
5+2 jumping bmu
30# db, 160# bs (not quite 80%)
17
0
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Travis Olsen
5
Banded BMU attempts. 45#DB snatches. 205# BS
18
0
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