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Tuesday, November 1, 2022

Courier

Metcon:
For time
12 Deadlifts, 245/170lbs (~60% 1RM)
12 Ring Muscle-ups
10 Deadlifts, 275/190lbs (~65% 1RM)
10 Ring Muscle-ups
8 Deadlifts, 315/215lbs (~70% 1RM)
8 Ring Muscle-ups
6 Deadlifts, 335/235lbs (~75% 1RM)
6 Ring Muscle-ups
4 Deadlifts, 365/255lbs (~80% 1RM)
4 Ring Muscle-ups

-Scale RMU for BMU if you have them, but don’t have RMU
-Scale RMU to very challenging pulls and pushes if you don’t have BMU

Accessory Work:
For time
In 2 mins
24/18 Row Calories
max reps in remaining time Clean&Jerks 185/125lbs
-Rest 1 min and repeat until you reach 24 Clean & Jerk reps.
-Scale row cals to 20/16 if needed
-Scale to 65-70% 1RM C&J if needed

Mobility:
3 min hamstring smash, per side

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Chelsea Sherman
13:00
Burpee pull-ups. #145-185 DL
8
0
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Cody Stelmach
“You gotta learn to drive with the fear, and there ain’t nothing more God damn frightening than driving with a live cougar in the car.”
1.5 Front squats 4x8 @115 //12 min EMOM: O: 12 cal row-E: 7 BBJO (24”) // Accessory: Nordic curls, Chinese planks, SA DB rnt split squats, supinated grip pull-ups, leg extensions
13
1
Jacob Anason
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Eric Hansen
17:12
195# => 285# dl…burpee c2b
16
1
Just keep the bus 🚌 on the road. 😁
Theresa Rosenquist
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Grace Adler
8:55
DL 135/145/155/165/185 UB. Ring row + push-ups of GHD. Bus still running.
13
0
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Ian Wilson
Hand started bleeding on first round of MU, but still had an amazing time
12
1
Mike Taylor
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james macco
18:26* mods to MUP’s. DL @ 245/255/275/295/315
Turns out I just like to date 11:30 but marry 5:15 am. 🤷🏼‍♂️
6
0
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James Mueller
Capped at 18:54 RX weight banded BMU
14
1
Tim Sanders
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Jessica Ploof
12:50
130/140/150/160/170, ring rows, push ups
15
0
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Justin Peterson
12:19 unbroken
Accessory work done with :40 remaining in round 4.
13
1
Tim Sanders
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Kevin Hansen
15:01
RX Deadlift / MU at 10/8/6/4/2
6
1
Told you! 👊
Cody Stelmach
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Maria Onaindia
20:05
DL up to 205#, ring pull-ups w/push-ups Accessories w/85#
14
0
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Mel Sanders
12 sc
DL 125-165# | 12/8/4 burpee PU, 10/6 ring row/dip(r &b)
14
0
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Michael Green
Active recovery.
13
0
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Mike Taylor
20:50rx
13
5
Tom Fameree
Mike Taylor
Michael Green
Cody Stelmach
Justin Peterson
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Molly Freye
19:03 scaled
Each round: half ring pull ups, half burpee bar pulls ups DL: 160,170,180,190,200 Accessory: 3 rounds of 18 cal row & 8 clean & jerks (#85)
15
0
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Sam Carter
A long time
6-5-4-3-2 MU 1/4 deads at #255 (form was getting sketch)
13
0
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Sean Manion
15:10 strict pull-ups, incline push-ups
13
0
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Steven Leiterman
25:30ish scaled
RX Deadlifts Cut Ring Muscle-up Reps in half (6-5-4-3-2)
15
0
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Sylvia Christensen
24:59
Rough. BMUS
12
0
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Theresa Rosenquist
🐶15:13**🐶
🥵not sure i made that hard enough, but it was hard…**DL: #170->185 (🤦🏻‍♀️), S-PU (BA) + RD (BA). Post: 3x{100 DR-SU -> 6 GHR -> 1’ Boat-HR combo. -> mega stretch sesh.
13
0
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Tim Sanders
16:48 scaled
tried repping c2b which turned into sets of 2 pull ups and push ups. accessory work = 6 rounds
12
0
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Tom Fameree
22:03
215/235/255/275/295#
14
0
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Toni Wilson
19:15
155/175/185/200/215 unbroken sets, followed %, burpee pu
14
0
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