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Thursday, September 22, 2022

Spark

Skill/Strength:
Every 2 min for 5 Rounds
Push Press 1×2 at 80% 1RM
Push Press 1×2 at 80% 1RM
Push Press 1×2 at 80% 1RM
Push Press 1×2 at 82% 1RM
Push Press 1×2 at 85% 1RM

Metcon:
18 min AMRAP
24 Wall Balls 20/14 lbs
100 Double Unders
12 Strict Deficit Handstand Push-ups, 4/2”

Accessory Work:
3 rounds for quality of
10 Romanian Deadlifts, pick load
10 Glute Ham Raises
20 Banded Good Mornings

Mobility:
3 min saddle stretch, per side
3 pos. Banded shoulder stretch, per side

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Alex Ebert
2 + 24 WB (45#plate w/small Ab mat Kipping HSPU
PP up to 145
11
0
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Bradley Boockmeier
26 HSPU rx
Push press up to 265#
13
0
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Chelsea Sherman
Participated 🫠
Up to 100# PP, 4 mile run in the pm with the team.
3
0
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Cody Stelmach
PP up to 200#
Conditioning piece + some posterior chain work
10
0
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Danielle Sherman
Swim
This looks fun, planning on doing this Saturday AM
11
0
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Devon Deda
#NotADisgrace
14
1
Happy birthday!!
Cody Stelmach
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Eric Hansen
3 + 10 DUs 16# wb hspu from box
13
0
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Grace Adler
1 hspu press up short of 3 rounds.
PP 85/85/90/95/100#. 50 DU/6 rx hspu and 6 no deficit strict hspu each round.
10
2
You were SOoooooo freakin’ close! Absolutely amazing effort on those today!!πŸ‘ŠπŸ‘ŠπŸ‘Š
Theresa Rosenquist
Now, get after those calves & plantar fascia!
Theresa Rosenquist
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Ian Wilson
Up to 215#
Had a ton of fun for 18 minutes, pushing, jumping, throwing, etc. with the best people ever! You too Cody!
11
0
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James Mueller
Push press 210 finish WOD 2+ 7HSPU scaled HSPU 15lb abmat
13
0
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Justin Peterson
4+20 DU. That was hard.
Push Presses up to 215lb
11
2
Mike Cegelski
Not to me she didn’t
Bradley Boockmeier
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Maria Onaindia
4+1 DU
Pike on toes from box w/deficit, DU practice (not my day) 95# PP
12
0
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Mel Sanders
3+24WB scaled
DU work , Deficit off box | PP#85
14
0
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Mike Taylor
handstand push up practice
225lb pp
11
0
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Molly Freye
Push Press - 100, Rounds: 4ish
DU Practice, PU from box/some handstand PU practice
0
0
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Nate Ziolkowski
3 rds + 10 wb scaled
150 SU, dhspu off a box, up to 155# pp
14
0
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Sean Manion
3+9 wb with 15 plate under ab mat strict
135-155
8
0
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Theresa Rosenquist
3R + 50 DU/SU-MU**
**ALL the mods: #10 WB 8β€™πŸ‘Š, SU/DU MashUp (whatevz to 150), seated DB SP X12 R&L@#12😝. DB PP: #30/25, 35/27, 40/30 πŸ€Έβ€β™€οΈ
5
0
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Tim Sanders
3+23du scaled
50du. hspu pike off box. pp220#
7
0
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Tom Fameree
2 + 4 dhspu
165-205# pp
13
0
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