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Tuesday, June 4, 2024

Ready for it?

Skill/Strength:
3x400m Run
-Rest 2 min between runs
-Bring a Friends = Scale to 200m or 100m if needed

Metcon:
8 rounds
4 Dumbbell Devil Press 50/35lbs
7 Chest to bar Pullups
— then —
40 Lateral Burpee Over Dumbbells
20 min cap
-Bring a Friends = Scale Devils Press to light DBs, C2B to Ring Rows

Accessory Work:
EMOM 6
3 Shuttle Runs (25ft down and back=1)
1 Pullover
-Try to add 1 Pullover each round

Mobility:
3 min calf smash per side
3 min bicep smash per side

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Andrew Schwoerer
16:54 - 35# db's and banded C2B.
1:33/1:18/1:21 on runs.
15
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Celia Osorno
Super scaled sauna wod
Running felt decent ; 20# 4c2b
14
0
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Chelsea Sherman
13:41 scaled
Pull-ups and 30# dbs. ~1:55 per 400
11
0
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Cody Stelmach
7:38 (1:10/1:14/1:14) 😵‍💫 //11:20 rx (tore in round 6 so had to go singles the rest of the way) (west side)
Burpees took 2:05-2:10 // that run killed me
15
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Danielle Sherman
16:18*
Switched to Madi movements in the later rounds. Had to stop and get Princess a bottle. Torn hand. Yikes what a sweaty day. Still fun with Ky and Chad
10
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Danielle Stelmach
19:29 35# PU
Run 1:48/1:48/1:47
8
0
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David Rueckl
19:35
35# dumbbell banded chest to bar. 1:53 1:39 1:35 Showed up and moved forward 30’
16
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Donny Covaciu
16:10 scaled. 40lb DB, 4 C2B
1:40, 1:38, 1:29 on runs
11
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Dusty Neubauer
10:33
10
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Erika Donaldson
15:20ish 25#dumbell
Chest to bar until hand ripped in round 3, then just regular pull ups. Skill/ strength run 9:20. Bench accessory 6 min EMOM @75#x2 Abs
12
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Greg Goffard
18:41, 45# DB's
1:55/1:43/1:44
0
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James Enderle
time cap 20#db - ring rows - 14 burpees run: 11:47 (2:27, 2:33, 2:47)
11
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Jamie Burbey
10:39 Rx
Chest/Tricep/Core work
16
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Jenny Wesolowski
14:15 (30# db’s/pullups)
Run: 1:37/1:40/1:39 (8:56)
13
0
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Jessica Ploof
18:22
25#, red and blue banded PU, run✅, sweaty hot mess✅🥵
13
0
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Jim Koehler
18:34. 35# and pullups
row 500 for run.1:55/1:57/1:58
14
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Joe Nygren
13:14 40#db
1:31,1:33,1:36 run
16
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Jordan Teague
16:29, 20s, ring rows, stepped for burpees
Ran 300m each round
12
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Justin Bruehl
✔️
Extra (NC fit) 15 rounds: 1 Strict RMU///3thrusters @135///6 bar facing burpees [16:15] SAUUUUUNNNAAAAAA
17
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Kevin Hansen
11:50
Lots of cleans
6
0
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Krystal Lowney
16:44 25#/PU
2:00/1:56/1:50 Today was a rude welcoming to the humidity😰🫠
16
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Live your way to better thinking
capped*
mostly c2b but latter rnds were pull-ups. The human body is not made for 5:15 workouts, verified by pr'ing my 🤢 today
17
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Liz LeCaptain
20:35 + a bathroom break
9:19 (1:50 / 1:48 / 1:41)
16
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Maddy Meyer
14:43 - 15# DB / box jump CTB
1:58 / 1:43 / 1:46
15
1
David Rueckl
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Maria Onaindia
13:55 Rx
1:26/1:30/1:32
17
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Mel Sanders
17:47 mod
#30, c2b (r&b) | 1:52, 1:52, 1:51
17
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Pamela Gehl
19:06
20lb dumbbells and kipping pullups Run - 2 min/200m-consistant! Accessory benchpress 2@75lbs-6min emom
18
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Ryan Froelich
14:50 (30#)
1:24/1:21/1:20
10
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Sean Manion
14;48 scaled
Around 9 mins of run rest
18
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Selena Cashman
17:57
This took apart of my soul - 30#s one arm OH, PU 2 bands
16
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Steven Leiterman
Capped at 20 burpees
7:41 - splits 1:10/1:13/1:18
17
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Sylvia Christensen
14:38 burpees on a slip-n-slide are fun
1:34, 1:32; 1:39. 3 mile run before class 🥵
15
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Tom Fameree
15:30 @ 35#
100 dubs x 3
16
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Travis Bittermann
13:36
I think. I burnt out at the burpees p bad.
15
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