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Thursday, November 30, 2023

Steenbok

Sylvia Christensen 7:26PM on Nov 28, 2023

Skill/Strength:
Every 2 min for 5 Rounds
Overhead Squat
1×8 at 65%
1×6 at 70%
1×6 at 75%
1×4 at 80%
1×4 at 85%

Metcon:
EMOM 20
1: Up to 15 Chest to bar Pullups
2: Up to 15 Lateral Box Jump Overs 24/20in
3: Dumbbell Farmer Carry, pick weight, 50ft
4: Up to 15/12 Echo Bike Calories

Accessory Work:
Every 1:30 for 5 Rounds
5 Strict Press
-Start at 50% and add load each round

Mobility:
3 min trap smash per side
3 min lat smash per side

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Alex Ebert
OHS up to 185#. EMOM ✅
C2B 10, 10, 8, 10. /// box 15’s throughout // 70lb DB/// 12 cal bike throughout.
5
0
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Bradley Boockmeier
27-21-15-9. Cleans @ 135#. KB Swings @ 53#. DUs (100-75-50-25)
That was kinda tough.
7
1
You’re alive!
Cody Stelmach
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Cody Stelmach
OHS up to 195# // EMOM rx ✅
No knee sleeves or belt!
12
0
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Daltyn LeClair
155 OHS
9
0
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Danielle Stelmach
OHS up to 75#
EMOM: jumping C2B off 20in box, 15 box jump overs, 70# DB farmer carry, 12 cal bike
6
0
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David Rueckl
Up to 65# overhead squat
Jumping chest to bars, 20” box jumps for 2.5 rounds then box step ups, 70# farmer carry, and 15 cal bike! Showed up and moved forward 30’ And had fun with Tia, Celena, Kyle, and Mueller
12
0
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Eric Hansen
95-135# OHS
Workout done - 8/15 c2bs, 70#
11
0
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Grace Adler
15 ring row, 16 lateral step over, 35# DB, 10 cal assault bike. OHS 45/55/60/65/70#
7
0
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Ian Wilson
Fun with old friends and new friends
OHS - up to 155# / stayed safe for workout - done!
12
0
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James Mueller
OHS 185 METCON 8/12/70lbs/15cals
Meh.. not my best
12
0
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Jenny Wesolowski
OHS 50-70#
Banded strict c2b less than 15, box 11-15, 70# db’s, 9 cals
5
0
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Jim Koehler
OHS at 45#. EMOM
9
0
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Jordan Teague
OHS up to 85#
Averaged 12 Ring Rows, all 16" box for jumps, 70# DB, 12 cals on bike.
0
0
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Justin Bruehl
155×8/200×6/225x6/252x4/287x1
Ski erg 15 cal/100lbx100 ft carries/5-6strict weighted pull ups(25lb)
11
0
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Justin Peterson
EMOM was hard
OHS 175, 195, 205, 225, 235lbs
4
0
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Krystal Lowney
OHS to 85#
12
0
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Liz LeCaptain
Done - 10 C2B / 10 bike cals
worked up to 100# OHS
11
0
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Megan Johnson
Another drop in at Black Hills CF!
Strength: 4 rds supersets of 6 seated DB press and DB upright row (15-20 lbs). Metcon: 5 rounds, w/ 300m row before each rd- 26# KB swings (5/10/15/20/25), single unders (30/60/90/120/150), knee pushups (5/10/15/20/25). 19:49!
13
0
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Michael Green
0hs up 2 205#
12
0
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Sylvia Christensen
We moved
Up to 150x3
11
0
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Theresa Rosenquist
All the things✅✅✅
BS vs. OHS: 65/85/95/105/115 (knee ok😃!), EMOM: 15 ==RR/15 Lat BSO 16-20”/#35s KB/9/10/11/10/11 Cals. BikeErg pre&post, Chat & ROM.
8
0
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Tim Sanders
kept er' moovin'
is there a worse movement for wrists than oh squats? didn't feel great today
5
0
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