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Thursday, October 7, 2021

Castelia

Strength/Skill:
Every 2 min for 6 Rounds
3 Position Squat Clean (HH, Hang, Floor) + 1 Jerk @55% C&J Max
-Meant to be done unbroken as a complex

Metcon:
15 min AMRAP
10 Box Jumps 30/24”
10 Alt Back Rack Lunges 135/95lbs
10 GHD Situps with 20/14lb medball

Accessory Work:
Bench Press (8-6-4-4)
8 reps ~ 65-70% of 1RM
6 reps ~ 70-75%
4 reps ~75-80%
4 reps ~80-85%

Mobility:
Thoracic stretch with 10# plate and foam roller – 10x 10 sec. (deep breath before starting stretch, little further each time)

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Alex Ebert
4 +9 box jumps rx
Clean complex at 105#
14
0
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Bobbi Laurent
4+6 box jumps
65# lunges
13
0
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Brandon Larsen
7 +1 box jump
11
0
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Brittany Nohr
6+4 sit-ups
Med ball abmat sit-ups for ghd Complex at 110
0
0
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Carrie Schatzman
6+5 box step ups; 60# lunges; AMSU w/14#med ball; 60# C&J
11
0
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Cassie Christianson
8 + 1 box jump
105# CJ
7
1
Ya ok lady
Justin Peterson
Cancel
Cody Stelmach
7 + 2 MBGHD
135# Clean complex // Bench: 115x8, 165x6, 215x4, 225x4
12
1
Ian Wilson
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Debbie Doeren
5 + 8 lunges, 2/45# plate jumps, 15# lunges, 14# med ball ab mat sit-ups
50# clean n jerk
4
0
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Donny Covaciu
6+1
Lunges at 120lb. Box jumps at 24in. Legs are dead. C&J Comes at 120lb
13
0
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Dusty Neubauer
6.9 rounds
1
0
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Garrick Fisher
5+3
155# C&J
1
0
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Grace Adler
8+10 box step ups
Box step ups 20”, lunge (mix of forward and reverse)@55#, abmat sit up with 14#. Clean complex 75/75/75/75/80/80
3
0
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Greg Goffard
4 Rds
115# SC, 115# lunges
6
0
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Ian Wilson
Potential back in storage
12
1
Cody Stelmach
Cancel
Jacob Anason
7
150#
3
0
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Jenny Wesolowski
6 + 5 box jumps-lunges at 70#
65# clean complex. Yesterday’s sp 50#
9
0
Cancel
Jim Koehler
5 rds. 135#, 24" bj, 20# abmat su's.
135# clean complex. 11,400 m row
8
0
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Justin Peterson
7+10 Lunges
Clean and Jerks at 165lbs
4
0
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Kayla Smith
7 rounds + 1 lunge RX
Clean #105
10
0
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Kelsey Waack
6 +10 BJ
Mods- 20in, 85#, ab mat // 85# complex
9
0
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Lauren Tamura
105# complexes | 6 + 3 box jumps
155x10, 165x6, 177x4, 190x1(FAIL SET)
10
0
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Mel Sanders
?
Forgot to take a pic of my board
0
0
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Michael Green
6+5 back squats
155# cleans
6
0
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Mike Cegelski
6
Clean Complex 125#/Bench EC/I miss posh week
10
0
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Sal Bertuglia
6 + 10 box jumps rx
125# c&j complex
10
0
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Sam Carter
6+2 lunges
12
0
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Scott Adler
6+10 box jumps(24”, 95#, 14# wb to //)
85# clean complex
7
0
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Sean Manion
4+22 rx
125#
6
0
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Toni Wilson
7+4 box jumps Rx
85# clean complex
11
0
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Trevor Snyder
6+4 stepups
All the mods
8
0
Cancel