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Tuesday, May 23, 2023

Kustanair

Skill/Strength:
For time
30 Burpee Ring Muscle ups
-Scale to Burpee BMU/C2BPU/PU
-8 min cap

Metcon:
4 Rounds of 4 min
10 Alt. Front Rack Lunges 155/105lbs
10 Bar Facing Burpees
10 Clean & Jerks 155/105lbs
10 Bar Facing Burpees
10 Alt. Front Rack Lunges 155/105lbs
max reps in remaining time GHD Situps
-Rest 1:30 between each round
-Scale barbell weight to 60% Clean and Jerk

Accessory Work:
7 min to find 3RM Overhead Squat
-You can warm up to a starting load before starting clock
-Bar comes from the ground

Mobility:
3 min glute smash per side

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Alex Ebert
First ever successful RMU!
7 GHD the first round then capped on lunges on the rest…. 125#
18
6
Didn’t you get two?
Justin Peterson
πŸ₯³πŸ€Έβ€β™‚οΈπŸ‘πŸ’₯πŸ’£πŸ’₯πŸ‘ŠπŸ‘ŠπŸ‘Š
Theresa Rosenquist
Okay true, I did two πŸ˜‚
Alex Ebert
Hell yeah!!!
Cody Stelmach
Amazing congrats!!
Maria Onaindia
YAAAAAASSSSSSS!!! πŸ‘πŸ’ͺ
Kim Davister
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Bradley Boockmeier
Lol. Yeaaaa
23 single muscle ups
17
0
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Breanna Zold
0
16
0
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Carrie Schatzman
Zero; scaled; 2rds @75; 2@65;
5:25 burpee pull ups;
5
0
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Chelsea Sherman
12 (0, 5, 4, 3) @75#
πŸ˜₯ burpee pull-ups in 4:05
17
0
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Cody Stelmach
27 BRMU (damn rings swinging) // 16 GHDs
16
3
You just gotta jump and hope you catch them!
Justin Peterson
What he^said
Justin Bruehl
I was scared!
Cody Stelmach
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David Rueckl
I showed up
Finished the clean and jerk all 4 rounds. Once again, I’ll say I showed up, did my very best, and I will take the win!
19
2
πŸ€πŸ€©πŸ€πŸ€©πŸ€ - Go get β€˜em Rockstar! See ya soon!πŸ€™ #PinkySwear
Theresa Rosenquist
Thank you T! I will be back before you know it! Send some positive vibes my way Friday morning @5 am
David Rueckl
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Devon Deda
11 GHDs
30 bc2b
19
0
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Eric Hansen
Zero at 125#
2nd set of burpees each round...6/2/4/6...4:22 burpee C2B workout
17
0
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Grace Adler
βœ…
30 burpee pull up 4:18 (+ 30 push-up 6:30); 55# back rack reverse lunge, 7 cal bike call (instead of BFB) - (through bike cals on 3 rounds, 6 reverse lunges on rnd 4). Thank you, T, perfect for today!
12
0
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james macco
Zero GHD's at 115#
Burpee to strict pullup.
16
0
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Jenny Wesolowski
23 kb swings (17, 6, 0 [10/10 lunge], 0 [8/10 lunge]) @ 65#
Burpees without lowering to ground so that was the easiest. Lunges the hardest. Bent over db rows (35#)and box push-ups for ring rows: 2:14. Did a set of 10 @ 40# after
14
0
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Jordan Teague
15,13,10,7 ABMUs, sc
55# bar. Burpees off a box. 4:00, burpees off a box/ring rows
0
0
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Justin Bruehl
Cut off after the clean and jerks every round
Plenty fine with that 7:41---30 bmus
3
0
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Justin Peterson
15, 13*, 6*, 10. *Clock was accidentally set incorrectly so we were cut short on round 2’s work and the rest period between rounds 2&3.
30 Burpee Ring Muscle Ups = 6:14
16
3
No β€œAw T!” πŸ€¦πŸΌβ€β™‚οΈ plz…. πŸ˜„ I didn’t mess with the clock set up today (except the countdown timer on 1).
Theresa Rosenquist
It was Sam!!!
Justin Peterson
Tim S.
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Kim Davister
20 Single arm ring muscle ups
Jkjkjk 46 cuz I used all the wing modifications
10
0
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Krystal Lowney
7/10-8/10- 8/10 -10/10 BFB
75# 4:26 BPU
17
0
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Maria Onaindia
6 @95#
That was tough! 3:22 for 30 burpee C2Bs
18
2
Oooo! Nice! Now for the next challenge. πŸ˜ƒ
Theresa Rosenquist
Speed demon on those burpee C2Bs πŸ’¨
Natalie Blomquist
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Mel Sanders
4-0-0-0 sc
5/10 lunge, clean 0 lunge, 5/10 lunge @ #65, more sore than I thought from side airbag impact. 4:20 burpee jump PU
17
0
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Michael Green
10/10 burpee’s all rounds but the second 5/10 clock issue.
3 rmu’s
15
0
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Michael Hartmann
#115: 8 burps, 10 burps, 8 lunge, 5 lunge, 2 lunge
3
0
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Natalie Blomquist
52 (16, 14, 12, 10) @ #75
Burpee ring pull-ups 6:27
17
1
πŸ”₯πŸ”₯πŸ”₯
Maria Onaindia
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Sam Carter
RX but no GHDs today
8
0
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Steven Leiterman
31 total (19/9/2/1) RX
No skill work for me - mobility instead
16
0
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Theresa Rosenquist
🚫 🀒 NGL! 🀒
**Scl’d w/ #26s KB: 7 BFB (2nd set), 9.6999/BFB (2nd), 8/10 BFB (2nd), 2.6999 lunges (2nd). Str&Skl: 30/30/25 (Burps/=RR/R-PU.
15
0
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Tim S.
capped
30 jump burp c2b in 7min. wod 1st rd 155# 5 burp in 2nd round of burpees.... next 3 rds same thing but @ 135#
12
0
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