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Sunday, March 9, 2025

Congo Water Cobra

Skill/Strength:
15 min to Establish 1RM Strict Press

Metcon:
2:15 on, 2 min off for 5 Rounds
Run 400m
Max Reps GHD Situps
-The goal is to have a minimum of :30 on the GHD, so scale run distance to 300-350m if needed.

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Emma Mueller
Redid 25.2 // 192 RX - 10 rep improvement
10
0
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Erika Donaldson
72 ghd's
Strict press to 82#
9
0
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james macco
58 GHD’s. Could not keep up with Erika the speed demon
SP @ 127.5#
3
0
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Jim Koehler
home stuff
7
0
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Joe Nygren
15 ghd per rd. 150 strict 5#pr
Awesome PT this morning!
10
2
Nice job on the pr!
Cody Stelmach
Thank you!
Joe Nygren
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Josh Schill
13,14,10,7,15 on GHD (to box) 110# SP
Last PR was 97.5!
10
0
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Megan Johnson
2.5 mile Buff Horse run
6
0
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Pauly VanderKelen
DL: 10 reps @ 155,225,275, & 325#
3x8 Shrugs @ 285# alternating with 4x13 Lying Leg Circles with 5# on each Tri-Flexor / 3x10 Overhead Tricep Extension with a 130# barbell alternating with 3x11 Arm Curl with a 95# EZ Bar / 3x11 V-Grip Tricep Pushdown @ 105# alternating with 3x7 Preacher Curl with a 95# EZ Bar / 2x15 Hammer Curl with 30# dumbbells.
0
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Steve Kaster
13-15 GHD per round. 225 SP, failed 235
9
0
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