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Sunday, October 29, 2023

Gemsbok

Sylvia Christensen 1:38PM on Oct 24, 2023

Skill/Strength:
3xME Hang from pullup bar
-Rest 2 min between attempts

Metcon:
Ranger (Retest 10/23/22)
3 Rounds
20 Pistol Squats 10R/10L
5 Wall Walks
20 Cal Bike

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Autumn Jarvis
1:11/0:57/0:46 ME hang // 12:32 scaled (foot around ankle for pistols)
4
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Cody Stelmach
1:30/1:00/1:00/1:48 ME hang // 10:44 rx
5
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Krystal Lowney
At home Rx and sloooow.
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Megan Johnson
1:11/1:02/0:48 ME Hang. // 12:56 scaled.
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Natalie Blomquist
1:25/1:08/1:00//12:38RX
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Pauly VanderKelen
DL: 8@155, 7@225, 6@275, 5@315, singles @ 365, 385, and 405#. Then 5x5 @ 315#.
3x12 Overhead Tricep Extension @ 105# alternating with 4x15 Lying Leg Circles with an empty Tri-Flexor on each foot and 3x12 Incline Arm Curl with 35# dumbbells / 3x8 Triceps Pushdown @ 80# alternating with 3x8 Preacher Curl with 35# dumbbells.
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