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Thursday, January 12, 2023

Brangus

Skill/Strength:
Every 2:30
5x [ 7 Hang Power Cleans + 7 Hang Power Snatches + 7 Overhead Squats ]
-Add load each round
-You can drop the bar between the movements

Metcon:
11 min AMRAP
4 Wall Walks
16 KB Swings 70/54lbs
64 Double Unders

Accessory Work:
3×15 Reverse Hypers on GHD
3×30 sec Sorenson Hold
3×30 sec. Superman

Mobility:
2 min KB forearm smash

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Alex Ebert
2+ 17 DU. 70#KB and cut DU in half
75,85,95,105,110. Yuck
9
0
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Brandon Larsen
4 + 11kb swings
Up too #135 complex
6
0
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Carrie Schatzman
3 + 1mi plank hold off box; mods: 1 min plank holds; kb DL’s 35#; 128 singles;
55-60-65-70-75 complex; stretching & mobility
3
0
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Christopher Adam
4+8kbs
6
0
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Cody Stelmach
“O’Doyle, I got a feeling your whole family’s going down. But right now, I gotta study.”
3 RFT: 7 wall walks + 21 dual db front squats @50 + 70 double unders - directly into - 30 dual dumbbell power clean and jerks @50 (17:27)
15
1
O Doyle RULES
Kate Mantz
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Danielle Sherman
Swim
13
0
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Devon Deda
3 +2 WW Rx
Other stuff 65-105#
15
0
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Eric Hansen
2 + 11 kbs
Wall walks to ~20” … complex 65-105#
12
0
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Greg Goffard
2 + 14 DU's
75# to 105# complex
11
0
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Ian Wilson
Slow and steady fun with friends - you too Cody!
4+4 (worked on movement issues during complex)
12
0
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james macco
complex 75/85/95/100/105
13
0
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James Mueller
Capped at 156 WOD 3 + 1 RX
16
0
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Jenna Decker
3 rnds + 4/4 wall walks rx(ish)
7
0
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Jenny Wesolowski
3 + 4 ww
Miller wanted kb swings unbroken so picked 45# kb all unbroken 🤪 30 du each round w 2-3 su between each one. Complex @ 45-65# Hang snatch form is trash. Snatches were very difficult last round. I feel like I’m muscling it more than using my hips
13
0
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Jessica Ploof
4+2
SU, 35# KB
12
0
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Jim Koehler
3 +20 singles. 53#
45-95# lift complex. No OHS
12
0
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Jordan Teague
3 + 4 WW, scaled
35# KB, scaled ww, SUs Up to 55# for complex. OHS felt much better than usual.
5
0
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Justin Peterson
5+5 KBS
Complex 75, 95, 115, 135, 170lbs. All sections of 7 unbroken.
10
0
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Kate Mantz
4 rounds (I guess)
I did 1 legit wall walk 💁‍♀️🤣 also did other things scaled & with all the mods.
7
0
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Krystal Lowney
2 Rds + 20 DUs
35# kb, 50ish DUs/Rd 35#-60# complex
12
0
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Maria Onaindia
3+16 KBS
54# KB, 4 WWs, SU w/some dub practice Complex 55#-80# (had 85 loaded but went down to 80 because snatches were getting rough) Ice bowl practice 💪🏻
13
0
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Michael Green
3+2 kb
Capped at 157#
7
0
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Mike Taylor
Basement
6 rds for time: 11:48– 6 hang cleans 205lbs, 6 DB thrusters 55lbs
13
1
Tim S.
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Molly Leiterman
3 + 1 WW
KB rx weight, DUs for 1:30 each time - high 35 Lifting complex: 45-55-55-60-65, OH squats limiter Practiced some jumps
12
0
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Pauly VanderKelen
Strict Pull-ups: 14,10,10
3x6 Strict Chin-ups
0
0
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Sarah Anderson
Couple DU shy of 3 rounds rx
55/60/65/70/75# complex. Just coming off a flu-like bug, happy to have at least shown up 🙃
7
0
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Steven Leiterman
3+1 WW RX
95# Complex Focused on extension, pulling under the bar, hips back
14
0
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Theresa Rosenquist
4R + 1WW sub -> 🥵😇stretch sesh
Mega subs but a GOOD workout!!! (HR@164) Sub’d: 1 push-up +10 plank shldr taps +1 push-up = 1WW, #53 KBS @ Russ.+, 64 DR-SU 👻. Complex: LA = 7 KBClns+7KBSn -> RA 7KBClns+7 KBSw -> 7 Goblet Squats: #26/26/30/30/35(👻)
11
0
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Tim S.
145du scaled
5du short of 3rds scaled to 50du and ww as close as I could after 1st round. hang clean hang snatch oh comp at 135#
8
0
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Toni Wilson
3 rds rx
55#-75#
12
0
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