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Monday, October 25, 2021

Floaroma

Strength/Skill:
4xME 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:
10-8-6-4-2
Devils Press 50/35lbs
5-4-3-2-1
Wall Walks

Accessory Work:
Deficit snatch grip deadlift (4RM)

  • Work up to a heavy 4 rep for the day then 2 drop sets at 90% and 85% of that 4 rep max

Mobility:
3 min Lacrosse Rear Delt Smash, per side

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Alex Ebert
12:13 @45#
9, 7, 6, 6. 195# 4RM
15
0
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Amelia Bloch
9:58 25# db
Rxd the wall walks consistently for the first time ever. WOO. Graduated from the green band to the blue band for pull ups!
6
1
You are awesome!
Barb :)
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Barb :)
12:40 25#
Got both of my feet to stick to the wall for the first time…progress! Pull-ups-2 black bands 9,7,6,6
3
0
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Brandon Larsen
6:59
12-10-9-9 SPU … Jamie wasn’t impressed with the “strictness” of my pull ups 🤣🤣🤣
18
0
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Breanna Eger
11:51 30# DB
8/7/7/6 (?) 6x6 Back squat @ 145#
15
0
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Cassie Christianson
7:19
10
0
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Chris Young
7:38. 35# devil press.
10, 7, 6, 6. 215# x 4 snatch grip DL
9
0
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Cody Stelmach
8:29 // 15-12-10-10 SPU
Def. Snatch Deadlifts up to 225# for 4
18
0
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Dusty Neubauer
8:55
15/9/8/9
17
0
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Garrick Fisher
11;52
10
0
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Grace Adler
10:34
30# DB. 11/8/8/8
11
0
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Heather Phillips
12:05
25#DP, scaled WW Black band PU 9-7-7-6
16
0
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Jacob Anason
7:52
16, 13, 10, 8
13
0
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james macco
12:23 @ 40#
USB - 11/8/6/6 ::::::: Abs by Jimbo for AW
11
0
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Jennifer McFall
24:34 5000m row.
Last was 25:19 a month ago and 27:10 in may
6
0
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Jenny Wesolowski
12:37 RX
8,7,6,4 with skinny blue band (less help than previous weeks). Almost died going RX, but didn’t! Snatch deficit deads up to 135#
14
0
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Jim Koehler
9,013 m row
6
0
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Justin Peterson
6:22
Pullups: 23, 12, 11, 11
16
0
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Krystal Lowney
9:27 25#
10/8/7/6 Blue band.
14
0
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Lauren Tamura
6:57 rx
15/10/10/10
1
0
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Liz LeCaptain
10:07
8/6/6/6
17
0
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Mel Sanders
11:20 scaled
DP #25, WW ~20-15 in SPU 12-7-6-6
1
0
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Mike Cegelski
8:39
13/11/10/10 Snatch grip deficit DL: 205/185/155
10
0
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Ryan Froelich
10:40 (40 DB)
9/9/6/6
15
0
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Sarah Anderson
9:09 rx
7, 5, 4, 2
12
0
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Scott Adler
9:30 (30#, didn’t get to line)
5/6/5/5
13
0
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Sean Manion
8:31
13,10,7,8
12
0
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Sylvia Christensen
9:20
Gross. Last Thursday’s clean complex ✔️
10
0
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Theresa Rosenquist
Present!
Pull-ups: 4/4/4/3/10” hold + 25 AMSU -> WOD: 9:20 -> went back up the DP ladder until Sam & Alex were done (12:??), DP@#20s/HSH@30-35” -> v-ups. Abs post.
13
0
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Tim Sanders
scaled 11:33
Green band aid pullups. 6 5 5 4 . 40# deviled press ww 16" er so
11
0
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Tom Fameree
9:32 @ 35#
8/8/7/7
20
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Toni Wilson
13:40 Rx ish
7/4/4/4 little blue
16
0
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Travis Olsen
11:43?
40#DB.. 14/8/7/6 w/green band
15
0
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