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Saturday, May 13, 2023

Kazakh

Metcon:
30 min AMRAP
5 Ring Muscle ups
10 Hang Power Snatches 95/65lbs
15 GHD Situps
20 Front Squats 95/65lbs
25 Hand Release Pushups
-Run 1 lap after each movement

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Celia Osorno
3 + 8ghd
Jumping ring progressions This was a good workout
4
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Cody Stelmach
Sq cleans, front squats, split jerks, strict TTB, Kb split squats, reverse GHDs
4
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Danielle Sherman
Open Gym
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Jenna Decker
1 run short of 3 rnds
10-8-6-4-2 squat cleans @ 125-135-140-155-160. 11 min cap finished in 9:52.
4
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Jordan Teague
2+ 20FS, ring rows/dips
Clean ladder up to 115# (bit off more than I could chew 😬)
6
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Liz LeFevre
4rnds + run
Clean ladder up to #155
7
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Mel Sanders
3+5rr
Rr & dip(b), hrpu 25-20-15
3
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Pauly VanderKelen
Incline Bench Press: 10 reps at 95,115,135,165,185, 8 reps @ 195#, then 11 reps of close grip @ 165#
4x12 BOBBR into hips @ 245# alternating with 2x12 45 degree incline chest press with 60# dumbbells, and 2x12 30 degree incline chest press with the same weight / 4x14 Strict GHD Sit-ups with a 60# dumbbell on my chest alternating with 4x13 Chest Fly @ 45,50,55, and 60# / 3x12 Strict Bar Dips.
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Sylvia Christensen
Lift
3
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Tim Sanders
3rds scaled
finished 3 push ups after cap. burpee c2b. arms feel like they are gonna fall off at any time now
6
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Tom Fameree
3 rds @ 75#
4
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