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Monday, November 15, 2021

Lentimas

Metcon:
27 min AMRAP
9 Kettlebell Swings 70/53lbs
6 Bar Muscle Ups
3 Rope Climbs 20ft
-4 Thrusters after each movement 115/85lbs

Accessory Work:
3 sets
10 SL KB Deadlift (Each leg)
10 SA Dumbbell Row (each leg)

Clean Deadlift 3×3 @ 110% of 1RM Clean

Mobility:
Lat stretch with PVC on elevated box 10x10sec.
Lat smash with foam roller

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Alex Ebert
2 plus 1/3 climbs rx
8
0
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Barb :)
3 plus 9/9 rope pulls
45# KB, 55# thrusters, low bird perch BMU, 9 rope pulls
5
0
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Brandon Larsen
5+2KB swing
6
0
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Breanna Eger
4+8/9 rope pulls
16
0
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Chris Young
3+1 BMU.
Rx 1st round. 95# thrusters round 2&3
5
0
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Cody Stelmach
4 + 0.0000069 BMU
10
0
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Dan Smith
3 + 4 Thrusters (after KB)
70# KB/95#Thruster; Didn't fall off rope ✔️
10
0
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Donny Covaciu
3+1 rope climb
EC with Sean. 245lb
6
0
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Eric Hansen
3 + 0/3 rope climbs rx weight mod movements
18
0
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Grace Adler
2+ 4 thrusters (after BMU)
Banded BMU attempts, rope climb (1st round to ~15’, 2nd round to beam)
14
0
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Heather Phillips
4
Mods: 65# T, 35#KB, banded PU, 9 rope pulls,
17
0
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Ian Wilson
200 Cals on bike
Back mobilization work
17
0
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james macco
3 + 6 pull-ups
subbed strict pull-ups for mu's. Some ropes to 20' others to 15'. Grip went to shit after a while. Thrusters @ 115# felt amazing!
10
0
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Jim Koehler
3000/2500/2000/1500/1000/500 m row
4
0
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Jordan Waack
2 plus 6 BMU
4
0
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Krystal Lowney
3 + 1 thruster (after kbs)
Started on ropes. 40# KB, chin ups for BMU. First time on the 20ft ropes…😳🥺
18
0
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Lauren Tamura
4 + 6 bar muscle-ups
Banded BMU
10
0
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LAURIE MARTINEZ
4 + Thrusters after KBs
Mods all night. Good wo 😊
2
0
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Liz LeCaptain
3 + 3 KBS
15ft mark
17
0
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Mel Sanders
@ home WO
3 rounds 12 KB #30, 3 WW (got to ~20"), 12 alt skater lunges, w/melbility time
1
0
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Mike Cegelski
3+5 BMU
15 ft
7
0
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Ryan Froelich
3+1 RC (53 KB/95 T)
17
0
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Scott Adler
5+1 rope climb (53# kb, box bmu, 75# thrusters)
8
0
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Sean Manion
3+4 Muscle ups
Scaled rope to 15ft otherwise RX
8
0
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Ted Kemen
3+1 RC
15
0
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Timm Uhlmann
3 + 3bmus rx
Those extra 5 feet hurt me
8
0
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Tom Fameree
4 + 1 kb
12
0
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Toni Wilson
3+9 kbs, started on rope climbs
Rx except strict pu/chin up for mu
17
0
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Travis Olsen
3 + 2 bmu attempts
green/blue band bmu. 95# thrusters. 53#kb
14
0
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