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Thursday, January 23, 2025

Red-Tailed Boa

Skill/Strength:
Every 2:30 for 4 Rounds
6 Power Cleans (unbroken touch n go)
-Try to hit around 75% consistently

Metcon:
5 Rounds
15 Wallballs 20/14lbs
15 GHD Situps
6 Ring Muscle Ups
-15 min cap

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

Optional Additional/Alternative Work:
1 min On, 1 min off
50 Double Unders
Max Burpee Chest to Bar Pullups
-Continue until you complete 30 Burpee Chest to Bar Pullups

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Ashley Brocker
13:20 regular pull ups in place of RMU with vest
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Autumn Jarvis
11:32 as written but RMU progression from floor
Cleans up to 100#
13
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Carrie Schatzman
14:19; scaled & mods; 25#dbpp instead of wb; ghds, banded low ring rows/dips-
Cleans @ 110#;
6
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Cass Baier
11:51 RMU progressions from floor (took a little swing on the high rings and laughed)
PC 95#
14
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Chelsea Sherman
13:51- pull-ups/pushups
Cleans at 95# 🥵
14
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Cody Stelmach
12:02 rx // 205 p cleans
17
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Danielle Stelmach
14:14 *1 box RMU (high rings), 5 low RMU progressions
PC: round 1 @ 105# then 110#
10
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Emma Mueller
135 PC // 14:46 6BMUs/rd
Sacrificed my hands to finish
12
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Eric Hansen
4 + 15ghds
6 burpee c2bs for MUs...145# cleans
13
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Erika Donaldson
Cleans @105#
14:09 low ring with blue band all WB unbroken❤️ 4 rounds of 50 dubs
15
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Greg Goffard
14:56
Burpee C2B for RMU's, 145# PC's
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Heidi Jones
10:40 - sit ups, ring dips (red band), ring rows
PC 85-100#
13
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james macco
13:27* ring row and dips
Cleans ⬆️ 145#
4
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James Mueller
195 PWR cleans. METCON 14 ish. 2 RMU attempts.
Got 1.5 RMUs. 🤷🏻‍♂️
16
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Jamie Burbey
13:27 Rx
PC 205-215, accessory ✅ 5/7/6/6/6 🤘🏻🫠🤘🏻
14
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Jenny Renon
14:33–blue/red band strict PU/push-ups
PC @ 90#
12
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Jessica Ploof
14:36
Pull ups/push ups, 85# cleans
13
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Jim Koehler
13:21
3
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JORDAN MAGGLE
13:10
Power Cleans - 2 rds @ 135, 2 @165 20# Wallballs, 22 GHDs then situps through the rest. 10 ring rows // 10 pushups per round for the ring muscle ups Good workout today. Keep pushing for progress
7
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Jordan Teague
14:25, sc
Strict banded pull ups. PC @120#
13
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Justin Bruehl
3 sets up to 235x6
Abbreviated @ 4 rounds ✅️
14
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Justin Peterson
10:49 unbroken.
Power cleans 225-235lbs
16
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Justin Riege
15:00 4/4/3/2/1 rmu : 205-225 cleans
11
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Krystal Lowney
13:28
6 push/pulls. UB PC at 100#…oof😩
16
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Liz LeCaptain
3 Rx
115, 125, 130, 130# PC
13
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Megan Johnson
Another drop in at Zenith Athletics in Duluth!
9
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Michael Green
✅😷
9
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Pamela Gehl
Wall balls done in 5th round
Pullups/pushups sub for Ring MU. Cleans at 85lbs unbroked Accessory - 4 rounds of 30 dubs-no pullups
14
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Steven Leiterman
14:23 RX
Clean complex at 185. Evening workout: E2MOM front squat at 185lbs - one 3 second pause followed by one 3 second descent followed by 3 regular. Workout : 4 rounds for time - 16 double db lunges (50lbs), 12 push press (115 lbs), 8 toes to bar, 4 squat cleans (115 lbs). Finished in 8:15
13
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Sylvia Christensen
14:53 BMUS
135 PC. 4 mile run
14
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Theresa Rosenquist
15:00**
**Scl’d AF!! Just worked AFAP w/o 🤢🤮. #15 DB Thr/GHSU-AMSU Mashup/RRTrans& RD work (4/3/3/3/5). 4x4 PClns @#65. Shldr & Hip MOB.
13
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Travis Bittermann
Capped
5 muscle ups left. Coulda tried to finish but chillen
8
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