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Friday, September 16, 2022

Silverado

Metcon:
35 min AMRAP
5 Devils Press 50/35lbs
Run 600m
5 Box Jumps 30/24”
20 GHD Situps
Bike 1800m (1.8km)
-Increase DB by 5lbs each round
-Increase height of box jumps by 45/35lb plate each round

Accessory Work:
Tall Jerk 3-3-3-3-3
-Go as heavy as you can each set

3 rounds for quality of:
12 L/12 R Goblet Bulgarian Split Squats, pick load
12 L/12 R Jumping Bulgarian Split Squats
Wall Sit, 1 min

Mobility:
3 position banded shoulder stretch, per side
3 min hamstring smash, per side

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Alex Ebert
3 + 69m rx
50, 55, 60, 65(barely)
8
0
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Brandon Larsen
4+1
#50/55/60/65/70
10
0
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Carrie Schatzman
2+300m run; flipped bike & run order;
20-25-30#DP; 24#box +10#plate; +25# plate; Coffee chat ☕️
4
0
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Cassie Christianson
3 + 400 m
7
0
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Chelsea Sherman
3+ run
Started at 25# and 20” - should’ve started higher on box, live and learn 🤷‍♀️ Fun WOD
14
0
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Cody Stelmach
4+ 4 DP (as intended for males)
6-9 pieces of successory work - SA OH split squats, Filly oh carry, hspu negatives, SA holds, Chinese planks, ghd back extensions, polquin split squats
12
2
You’re only an RX athlete if you state it!!!
Sylvia Christensen
😂😂
Cody Stelmach
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Danielle Sherman
3 rnds + box jumps
16
0
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Devon Deda
4 rounds + 1469 m bike
13
0
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Ian Wilson
Great Friday!! Loved 70# Devils Press!!
Have a great weekend!!
13
0
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Jenny Wesolowski
3 + around 100m run
Started at 20” box, 25# db’s. 40# db’s felt really heavy. Probably could’ve started at 24” box, but still some fear jumping higher heights
10
0
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Jessica Ploof
3 rounds
Started with 20# DB and 20” box
10
0
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Jim Koehler
3 + 5 devil press. 35-50#. BJ at 24, 27 and 30"
3
0
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Justin Peterson
4+116.9m run
50-55-60-65-70lb devils press. 30, 33, 36, 39” box jumps
8
0
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Krystal Lowney
3 + 100m
Started at 20in and 20#
16
1
That’s a really heavy baby!
Justin Peterson
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LAURIE MARTINEZ
2 + .55km on Bike - so close!
Mods all day
14
0
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Liz LeCaptain
3 + 400m
started with 25# DB and 24" box
16
0
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Maria Onaindia
3+14 GHDs
Up to 40# devils press 30’ box jump
12
0
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Molly Freye
3 + 5 box jumps
40 lb DB, 24’ box
0
0
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Nate Ziolkowski
2 rounds + 1600m bike scaled
50# devil press, 24 inch box jumps. Great Friday WOD!
14
0
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Sarah Anderson
3 + 5 DP
RX up until my near death experience with the 50# DBs 🤣 Went back down to 45# for the last set
8
0
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Steven Leiterman
4 Rounds Completed
50-55-60-65 Devils Press 30-33-36-39 Box Jumps
14
0
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Sylvia Christensen
3+100m
Basically did my own workout. Added 5 reps to dumbbells instead of 5lbs.. switched to heavier dumbbells on round 3. Also toes to bar instead of GHDS
6
2
RX TOWS TWO BARRE
Justin Peterson
Was rely cool!!!
Justin Peterson
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Theresa Rosenquist
3R+69’ ‘yog’**
**DP@#20->35, 400m Walk/‘Yog’, 20” B-SU #10/15/20, ROM post.
11
0
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Tim Sanders
Rest day RIP GOJO
RIP Judy
0
0
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Tom Fameree
3 rds + 3 box jumps
35-50# devil presses, 30/33/36/39” box jumps
17
0
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Toni Wilson
3+200m
35# dp add one rep per round, started box at 24in added 35# plate each round
16
0
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Tricia Spencer
3 Rounds
20/25/30 DP, 20/24/24 box jumps
8
0
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Yvonne Otero
2 + 5 Box step ups, other mods
15
0
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Ирина Радченко
⚰️
6
0
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