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Tuesday, January 9, 2024

Big Star

Skill/Strength:
EMOM 8
Odd: 1 Squat Snatch
Even: 3 Power Clean and Jerks
-Bar Loaded to 70% Snatch 1RM

Metcon:
AMRAP 9
20 GHD Sit ups
15 Handstand Push ups
10 Deadlifts 275/185lbs

Accessory Work:
3 Rounds
Run 300m
Rest 30 sec
10 Burpees as fast as possible
Rest 30

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

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Bradley Boockmeier
Yesterdays WOD. 8:25
Bar instead of rings
11
0
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Cassie Christianson
3 + 20 GHDs 175#
85# sn and cl
11
0
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Chelsea Sherman
3+8 GHDs scaled
155# DL, hspu w/ab mat & 25# plate. EMOM @70#.
11
0
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Danielle Sherman
3**
Madi GHDs + Madi burpees for DL (girl just didn't want to cooperate this morning) 115 for strength work
11
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Danielle Stelmach
2 + 15 HSPU (45#+ab mat // 165# DL)
EMOM- 60#
5
0
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David Rueckl
3+10 GHD
Scaled Box HSPU GHD// 205# DL 100# power snatch clean n jerk. Showed up and continued to move forward 30’ A day, along with enjoying some friends.
14
0
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Eric Hansen
2 + 18 reps
Mixed order, 25+abmat hspu, 205#dl…complex at 125#
11
0
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Erika Donaldson
3+10 GHDs ab mat kipping HSPU all unbroken 125# deadlifts
65# for the squat snatch and clean and jerk EMOM. Accessory ✅️ 40 ab roll outs
6
0
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Ian Wilson
Trying to get back to Fun with Friends. Been sick and broken. Not a great combo.
Moved and didn't break anything else. Success!
11
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james macco
2 + 35 (finished round 3 after the bell)* HSPU off 30" box
complex at 115#
11
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James Mueller
Complex 155lbs METCON 3 flat/ ab mat HSPUs RX bar unbroken DLs
13
0
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Jennifer Gleason
3+6 (abmat sit-ups w/ 14#, box push-ups, 125# DL)
80# for EMOM
8
0
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Jim Koehler
2 + 20 ghd. 225#, half ghd and half abmat situps with 20#
complex at 115#
8
0
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Justin Bruehl
3rounds+5 with T2B instead of GHD
12
0
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Krystal Lowney
3 + 14 GHDs
125# Rx on other stuff
11
0
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LAURIE MARTINEZ
3 w/15 secs left
50 GHD + 10 Reg sit ups Box PUs 70# DL
8
0
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Liz LeCaptain
2 + 10 HSPU
95# complex
11
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Liz LeFevre
2 + 8 DL. GHD, HSPU w/ ab mat, #185
EMOM-#85
6
0
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Megan Johnson
2 + 9 HSPU, scaled (2- 45s & Abmat for HSPU, 150# DL)
My first time doing any kind of HSPU up on the wall today! 🎉 65# / 70# snatches and C&Js
4
1
Huge victory! 💃🏻
Sylvia Christensen
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Michael Green
3+4 ghd’s 1st round @295# cus math is hard.
155# complex
11
0
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Natalie Blomquist
EMOM @80// 2+ 5 HSPU
165 DL/ HSPU w/ abmat. Struggled in the workout. Squat Snatch PR:115
2
0
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Pamela Gehl
2 + 20GHD's and 4 HSPU off box
Scaled HSPU-box, deadlift 125# Snatches/PC&Jerk 45# Accessory done+40 ab roll outs
11
0
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Sean Manion
3+ scaled
115 complex
3
0
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Sylvia Christensen
2 + 5 HSPU
110 snatchies clean & jerks
7
0
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Theresa Rosenquist
HomeWOD
Leg day BFR & easy bike & 5min Headstand.
0
0
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Tom Fameree
3 rounds @ 225# and GHD to //
125# snatch/c&j
13
0
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