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Monday, October 11, 2021

Cherrygrove

Strength/Skill:
3xME Unbroken Strict Pullups
-If you know your first set is less than five reps, use a band or you’ll miss the stimulus of the skill work
-Rest 2 min between sets

Metcon:
12 min AMRAP
10 Full Hand Release Pushups
10 Ninja Rollup Jump Squats
10 Handstand Pushups
10 Back Squats 165/115lbs (from rack)

Accessory Work:
3 Sets
10 KB Single Leg Deadlifts (each leg)
10 Heavy DB Shrugs
10 DB Flies

Clean Deadlifts
10-8-6-4-2 reps (work up to challenging weight for each set)

Mobility:
10x10sec of thoracic stretch (foam roller placed on mid back and use a light plate to help with stretch)

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Bobbi Laurent
4 rounds, hspu from box, 80# back rack squats
6/4/4 small blue band
11
0
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Brandon Larsen
4+2 push ups
14
0
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Breanna Eger
3+2NRU
10/8/8
12
0
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Cassie Christianson
4 or 5??? Plus 4 hspu
4
0
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Dan Smith
3+3 rollup jumps
11/9/6 pullups
6
0
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Debbie Doeren
2 + 10 NRU, knee push ups, rig assisted NRU, box hpu, 115#
6, 5, 5
2
0
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Donny Covaciu
4+7 HRPU RX
Accessory work with Officer Jenny and Irina. 10,8,7 PU with big black band. Shoulder is getting better.
12
0
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Dusty Neubauer
4 Rds
0
0
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Eric Hansen
3 + 5 ninjas
Box HSPU 125#
12
0
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Garrick Fisher
Showed up
Accessory completed
11
0
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Heather Phillips
2+5BS
Xleg NRU, box HSPU 10-7-6 PU Accessory work 35/25/10
13
0
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Ian Wilson
Did some pullups - worked out
Worked out again at night
4
0
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Irina Radchenko
short of 9 squats from 5 rnds; box for hand stand pushies 🐣
11,10,7 with green band 😪 Some accessory 🤙
10
0
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Jacob Anason
4+4 HRPU
13, 11, 10 // clean DL up to 285 // Accessory ✅ // glute ham raises
6
0
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Justin Peterson
6+10 Pushups
14
0
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Kayla Smith
3 rounds+ 4 Back squats RX
13
0
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LAURIE MARTINEZ
3+4 HSPUs
15, 11, 9 green/blue bands AMRAP: crossed ankles, HSPU Box, 85# BS. Also did accessory work.
10
0
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Mel Sanders
3+6 PU scaled
SPU: 17, 11, 8 PU some on knees, ninja w/ hands, HS PU off box, BS #105
0
0
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Mike Cegelski
4+6 HRPU
15-10-10
4
0
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Sal Bertuglia
4 + 1 push-up
Crossed leg ninja Rollup
12
0
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Sean Manion
4+2 Bs
15, 10, 6. EC
5
0
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Sylvia Christensen
3 + 3 squats
🫁 🔥
5
1
Irina Radchenko
Cancel
Tim Sanders
3+7hspu scaled
Hspu off box. 145# squat. 7 cal bike cuz even if I could ninja roll up there were not enough mats
8
0
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Toni Wilson
3+6 ninjas
Knee hrpu, ugly ninjas, a couple hspu per round 25# plate and abmat the rest with a box, bs 115#, pull ups 7,6,5 with little blue
9
0
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Travis Olsen
14/8/6
2 + 6/10 squats stumbled through and used hands on Ninjas, RX the rest
10
0
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Tricia Spencer
2+2 Squats (105#, hspu from box, some NRU w assistance)
10,8,7 pull-ups with thick band
8
0
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