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Friday, October 15, 2021

Coumarine

Metcon:
32 min AMRAP
Run 400m/Bike 1200m/Row 500m/Ski Erg 500m (your choice to start, and you must switch each round)
10 Alt. Double Dumbbell Box Step Ups 24/20”, 50/35lbs
7 Bar Muscle Ups
10 Devils Press 50/35lbs

Accessory Work:
Bench Press
6-5-4-3-2 reps (build up to a heavy double)

3 sets
15 Ring Rows (feet on box if able
20 Single Leg Strict Toes to Bar
15-20 Banded Hamstring Curls (band attached to rig, laying face down)

Mobility:
3 min foam roll hamstrings each side

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Alex Ebert
3 +3 step ups
45# DB 1st and 2nd round BMU banded/BMU split and then round 3 all without the band! Row, run, bike, run
6
0
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Brandon Larsen
5 +350m
Yesterday’s accessory work 50-10 (25 min)
11
5
350m of what?
Justin Peterson
350m of nunya
Mike Cegelski
Ur mom
Cody Stelmach
Justin Peterson
I definitely went 351 meters
Dusty Neubauer
Cancel
Breanna Eger
4+ JBMU
20# DBs
13
0
Cancel
Debbie Doeren
4 + 3 DP, 15# low box SU and DP
Echo, ski erg, rowing, echo,ski erg
8
0
Cancel
Donny Covaciu
4+69m. Scaled to C2B PU with a green band
5
0
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Dusty Neubauer
5+ a little run
14
0
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Garrick Fisher
4 even
0
0
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Heather Phillips
4+3 bmu
2 run/2 bike/1 row 25# Variety of bmu (perch 1R, box w/45 3R, 35# plate)
14
0
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Jacob Anason
4 + 7 BMU
Bench up 195#
9
0
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Jenny Wesolowski
4 + 4 devil press.
30# db, jump from box bmu. Run, row, run, assault, row. Snatch deadlifts up to 105#. Bench press 65, 75, 80, 85, 95. Bb shrugs. Ring rows 15, 10, 10. Db Romanian deads 3 x 15. Some ghd sit ups. 3.5 mile run.
9
0
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Justin Peterson
5+569m Echo Bike
Run, Echo Bike, Row, Echo Bike, Run, Echo Bike
9
0
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Krystal Lowney
4 + 7 BMUs
25# DBs, box BMUs. Assault bike, Run, Row, Run, Echo Bike (😳…whoa, that was different)
9
0
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LAURIE MARTINEZ
4+10 DDBS
3 Row/2 Run, 15# DBs, BMU w/box & plate
13
0
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Liz LeCaptain
3 + 158m
bike/run/bike/ski erg
13
0
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Mike Cegelski
4+194m row
Row/Run/Bike/Ski/Row Small Black Band BMU EC: Bench
4
0
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Sal Bertuglia
Just excited to be here
5
0
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Sean Manion
3+4Bmu
11
0
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Ted Kemen
4+ 1 DP
35#
11
0
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Toni Wilson
4+7 step ups
30#, jumping bmu
16
0
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Travis Olsen
3 + 10 step ups
40#, banded BMU
14
0
Cancel
Tricia Spencer
4 + 1 BSU
Bike, run, bike, bike, bike 25# For SU and DP, CTB with thick band for MU
0
0
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Yvonne Otero
4 + 0.3mile on bike
15# DB, Ring rows
10
0
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