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Monday, September 19, 2022

Suburban

Metcon:
Each for time
Run 4×1000 m
Rest 3 mins between efforts.

Option B:
4 Rounds
20 Dumbbell Snatch 50/35lbs
30 Dumbbell Walking Lunges (hold DB anywhere)
20 GHD Situps

Accessory Work:
3 rounds for quality of
Pull-up Bar Dead Hang, 1 min
15 Barbell Bent Over Rows, pick load
20 Banded Lat Pull Downs
12 Weighted Feet Elevated Ring Rows, pick load

Mobility:
3 min calf/achilles smash, per side

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Amelia Bloch
32:12
5:40 6:03 5:46 5:43
6
0
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Barb :)
Option B-29:25 20#db and abmat sit-ups
9
0
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Bharath Madhan
28:34
5:08/4:45/4:55/4:46
8
0
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Brandon Larsen
25:12
3:52/4:01/4:12/4:07…….. second WOD ✅
11
0
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Brian Kramer
27:06
7
0
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Cody Stelmach
23:11 total time
3:32/3:35/3:37/3:27 // bunch of accessory work prior to metcon
14
2
Only a literal gazelle could get these times
Amelia Bloch
Cody Stelmach
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Daltyn LeClair
28:34
8
0
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Eric Hansen
26:35
4:39/4:21/4:20/4:15
15
0
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Grace Adler
33:00
6:21/6:01/5:59/5:40
11
0
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james macco
Option A) 5:00/4:57/4:50/4:37
Option B) 15:43
7
0
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Jenny Wesolowski
28:47
4:42, 4:55, 5:03, 5:07. 2 rounds of option b really casual after the 4 x 1000’s
9
0
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Jessica Ploof
21:54
2 rounds of: 1000 m run and option B, 30# DB
10
0
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Jordan Teague
20:15
Option 2, Scaled 20# DB, ABMUs w/ 10# WB
9
0
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Justin Peterson
25:43
4:23, 4:08, 4:15, 3:57. It was really challenging to know how to pace 1000m runs!
11
0
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Liz LeCaptain
29:07
5:08/4:58/4:56/5:05
12
0
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Maria Onaindia
28:25
4:44/4:47/4:57/4:57
13
0
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Mel Sanders
Option B [14:59 scaled]
20#DB
12
0
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Molly Freye
28:43
4:49, 4:55, 5:02, 4:57
9
0
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Nate Ziolkowski
30:57
5:05/5:38/5:43/5:31
12
0
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Ryan Froelich
26:07
4:21/4:15/4:16/4:15
12
0
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Sam Carter
26:39
4:29, 4:24, 4:24, 4:22
12
0
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Sean Manion
19:20 rx option B… slowly recovering
8
0
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Steven Leiterman
23:26 total time
3:45/3:41/3:38/3:22
15
2
⚡️
Ryan Froelich
Thanks for setting the pace dude!
Cody Stelmach
Cancel
Theresa Rosenquist
32:26(ish)**
**Sub’d 600m walk w#26 KB. Ea. Rnd: 5:15 (500m) -> 🤷🏻‍♀️‘cuz I got social & just because JTP figured our times out didn’t mean he was recording them🤦🏻‍♀️👵🏻) Did some Ab work post.
9
0
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Timm Uhlmann
4:43, 4:39, 4:35, 4:11
Easy to sell out when you know it's the last round
0
0
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Tom Fameree
26:54
4:37/4:28/4:26/4:23
15
0
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Tricia Spencer
5:53/5:22 (B)/6:38/5:17(B)
8
0
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