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Friday, December 6, 2024

Many-Horned Adder

Skill/Strength:
Every :30 for 8 Rounds
1: 5-10 Banded Air Squats
2: 5-10 Abmat Situps

Metcon:
4 Rounds of the following
12-8-4
Alt. Dumbbell Snatch 70/50lbs
Alt. Pistol Squats
GHD Situps
-Rest 1 min after each round
-26 min cap

Optional Additional/Alternative Work:
Every 2 min for 5 Rounds
3 Bench Press at 75%

Mandatory Mobility:
3 min hamstring smash per side
3 min delt smash per side

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Ashley Brocker
15:05 (3:02/3:03/3:02/2:58)
0
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Autumn Jarvis
18:10 (40# DB, pistols to 45# plate and WB)
13
0
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Brandon Kruswick
Got done with 12 pistols in round 4. 70# DB Snatch / pistols to 16” box
12
0
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Carrie Schatzman
19:02; scaled; 35#db; pistols to bench;
Sauna & stretch
12
0
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Chelsea Sherman
20:50 scaled
Pistols to a box, 40# db on sets of 12– 50# for sets of 8 & 4.
13
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Cody Stelmach
Why don’t skeletons fight each other? -RX dad joke
19:45 rx (3:09/4:30/4:51/4:15) // max reps on skill/strength piece -rx
11
2
Because they don’t have the guts!
Cody Stelmach
😄
Theresa Rosenquist
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Danielle Stelmach
25:25 50#, pistols to 45+WB, GHD
Skill ✔️ max reps
6
0
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David Rueckl
18:03 50# dumbbell pistols to a 24 inch box GHD//
Showed up and move forward 30’!!! Can’t wait to see Santa tonight at CFGB!!
13
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Derek Zehms
17:59
Scaled pistols to foot behind the ankle
10
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Eric Hansen
18:45
50#,foot behind pistols
14
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Erika Donaldson
22:55 35# dumbell
Sauna sesh
14
0
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Greg Goffard
22:41
65# DB, foot behind squat
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Jamie Neubauer
15:58 (had to modify db snatches with hang db snatches 35#)
13
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Jenny Wesolowski
14:40
Just needed to move today so 35# db, ghd for all except 4th rd amsu, hook behind pistols
5
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Jim Koehler
22:40 50# , feet kinda together squats, 1/2 ghd and 1/2 abmat su
11
0
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Joe Nygren
17:18
50# db, rx pistols! and ghd
13
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Krystal Lowney
22:11 35# DB
Little tipsy on my last round of pistols🥴
15
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Liz LeCaptain
18:37 - lunges instead of pistols, 50# DB
coffee chat
13
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Liz LeFevre
19:00- #25 hang DB snatch/ air squats/ KB swings
13
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Mel Sanders
20:31 mod
Rd 1 & 2: #35, BSS w/ #10dbs | Rd 3&4: #20, BSS
15
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Mike Tomaso
21:59 60#DB PS with 3-45’s & 20# MB AbMat SU
11
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Pamela Gehl
23:08 scaled
Pistols to med ball on a bunch of plates-toe to assist getting out of the hole-was ugly! 35lb dumbbell
16
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Rick Froming
24:53 Rx
Good to see everyone
7
3
Reveal yourself!
Cody Stelmach
You know who I am Mr Stellmach
Rick Froming
Not this again!
Justin Peterson
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Steven Leiterman
18:12 total RX (3:14/3:31/4:28/3:59)
13
1
Nice work dude!
Cody Stelmach
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Sylvia Christensen
16:59 (2:52, 3:22, 3:51, 3:54)
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Theresa Rosenquist
18:32**
**Scl’d AF! #26 KBSn (next time aim for >/= 30!)), Narrow Sq to box, =GHSU=. Shldr PT & 15’ BikeErg pre. (3:45/3:58/3:50/3:51)
9
0
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Tom Fameree
18:33
50# / pistols to WB on two 45# plates
13
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Tricia Spencer
21:22
35# DB, pistols to an elevated WB, GHDs except for last round switched to AMSU because back wasn’t feeling as good
9
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