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Tuesday, January 17, 2023

Hereford

The last class of the day this Friday will be 12:30pm, then we will be closing at 1:30pm to set up for The Ice Bowl!
This Saturday the gym will be closed to host our annual winter competition, The Ice Bowl!
If you’d like to come spectate, show up anytime between 9am-2pm!

Skill/Strength:
3 rounds
10 Hip Extensions
5 slow Back Extensions

Metcon:
For time
Row, 250/200m
21 Strict Handstand Push-ups
Row, 250/200m
15 Strict Handstand Push-ups
Row, 250/200m
9 Strict Handstand Push-ups
— Rest 3 mins —
Repeat workout with Strict Deficit Handstand Push-ups, 4/2 in

Accessory Work:
4 Rounds
:15 l-sit (on parallettes or rig)
:30 front plank
:30 side plank each side

Β Mobility:
2 min Trap/ mid back smash
3 pos banded shoulder stretch (1 min each)

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Carrie Schatzman
15:35 scaled; HSPU off box (for ice bowl practice)
13
0
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Chelsea Sherman
15:12 scaled
HSPU off box.
11
1
Pretty sure I called you Danielle ALL morning.πŸ€¦πŸ»β€β™€οΈπŸ‘΅πŸ»πŸ§ !!
Theresa Rosenquist
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Cody Stelmach
15k Bike erg
10
0
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Grace Adler
15:42
5 strict HSPU to abmat/5 shoulder press 15#/remainder shoulder press left arm only.
6
0
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Ian Wilson
Took it nice and easy
11
0
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Jennifer Gleason
Fitness. βœ…
1
0
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Jim Koehler
24:25 2 then 1 abmat strict
10.5 km row
9
0
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Jordan Teague
15 something?
24" box, 35# plate deficit 2nd round Failed 2nd to last rep and had to barrel roll off the box. That was entertaining.
3
0
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Justin Peterson
16:30 (4:32 & 8:58)
12
0
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Maria Onaindia
🧊 πŸ₯£ Practice
Thanks T for the snatch help πŸ’ͺ🏻
10
1
πŸ‘ŠπŸ’₯🧨πŸ’₯πŸ‘Š
Theresa Rosenquist
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Mel Sanders
Couples therapy
Honest open communication
0
0
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Michael Green
21:58 kipping hspu’s
πŸ₯ΆπŸ₯œπŸ§ˆ
11
0
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Nate Ziolkowski
15:43 saled
HSPU off a box.
12
0
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Sam Carter
Sub 45
First time doing strict deficit, it’s hard
14
0
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Sara Weber
17:35
3
0
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Steven Leiterman
Completed
Worked on sets of 8 unbroken handstand pushups
11
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Sylvia Christensen
What a time to be alive
6
0
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Theresa Rosenquist
17:03**
** Rowβœ… & scl’d to DB-PU & DB-PU on #25 plates.(not the deficit i thought but still hard enuf. #EarnedTheCodySnicker) #MustDoMorePushups (&squats, & lunges, & ALL the things!)
9
0
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Tom Fameree
21:58
Kipping & Deficit
14
0
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Yvonne Otero
15:35, scaled
12
0
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