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Monday, April 7, 2025

Spitting Cobra

This week athletes will have the opportunity to complete all 5 of the Age Group Semifinal workouts! If you’re able to safely complete them as prescribed, please do, otherwise scale accordingly to make it a fun challenge!
Lifts will be deloaded this week so we can attempt some 1RMs next week!

Metcon:
As many rounds and reps as possible in 10 minutes of:
1 clean
1 bar muscle-up
*After completing a round, add 1 rep to each movement
16-17, 35-54 divisions ♀125lb ♂185lb
55-59 division ♀105lb ♂155lb
60-64 division Rounds 1, 2, 3, 4, 5 = Chest-to-bar pull-ups Rounds 6+ = Bar muscle-ups ♀95lb ♂135lb
65+ divisions Rounds 1, 2, 3, 4, 5 = Chest-to-bar pull-ups Rounds 6+ = Bar muscle-ups ♀75lb ♂115lb
-Or choose to scale to about 65% Power Clean 1RM

Skill/Strength:
EMOM 10
1: 10-16 Echo Bike Cals
2: 30-60 Double Unders

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

Optional Additional/Alternative Work:
Every 2 min for 6 Rounds
2×6 Bench Press at 60%
2×5 Bench Press at 70%
2×4 Bench press at 75%

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Anna Ebert
6+ 2 BMU off perch 105#
EMOM ✅
12
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Ashley Brocker
5/7 bmu done Saturday, only 3/6 bmu today
accessory stuff
0
0
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Cass Baier
1/9 (105#)+ 8 MU on perch (from Saturday)
Did a Festivus 10 AMRAP today and 45 seconds of effort for EMOM (numbers were irrelevant 😂)
15
1
Hey Cass -- want to do some festivus practice one day? I need to run through the workouts again.
JORDAN MAGGLE
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Cody Stelmach
9/9 cleans rx // EMOM 16 cal -60 du ✅
RDLs and strict press/ sl hip ups, butterfly lat raises
16
0
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Daltyn LeClair
2/5 cleans 185# banded BMU
6
0
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Danielle Stelmach
6/8 cleans *125# C2B
EMOM: 12-16 cal | DU practice (PR of 25 in a row!)
9
0
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David Rueckl
7+8 cleans. 135 # jumping pull-ups.
13–14 Cal and DU practice. Showed up move forward 30.’ Fantastic turnout at the 815 this morning!!!
15
0
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Dusty Neubauer
8 Rounds
1
0
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Emma Mueller
8/8 cleans RX // 10cals + 30 DUs EMOM rds
10
0
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Emma Steinbrecher
7 rds (125# and pull ups)
EMOM: 10cals, worked on DU
13
0
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Erika Donaldson
6+1 clean 105#
10 cals and 30 dubs Bench up to 85#
11
0
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Greg Goffard
2/7 cleans 155#
0
0
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Ian Wilson
Fun, Friends, & Fitness
Tried a casual version of the 1st workout again and did a little better. EMOM, took it easy, but ended with 60 unbroken DU. Fun Monday!
13
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james macco
3/8 cleans @155#* subbed MU’s for RR and Dips
EMOM: 12 cals and 40 dubs, 60 on last round
12
0
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Jamie Burbey
5/9 Cleans Rx
Super fun quality EMOM, 16/60, 16/60, 14/50, 15/50, 15/60 yaay fitness 🤘🏻🫠🤘🏻
16
0
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Jamie Neubauer
6/8 cleans RX - did this Saturday when my legs were still destroyed from WB
Today did 10 rds 1000 m bike erg, 10 pullups, air squats, pushups (each round decreasing reps by 1 of pullups, air squat, pushups)
8
0
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Jessica Ploof
1/7 burpee pull ups
85#, burpee pull ups, SU, 10 cals each round
14
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Jim Koehler
1000 m row. 20 rds of 5 sp at 115#, 10 pushups and 15 sit ups. 1000 m row
7
0
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JORDAN MAGGLE
7 rds + 4 cleans
185#, BMU Off box EMOM; ✅✅✅
6
0
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Jordan Teague
7, sc
Kipping PUs, 125# EMOM: 13 cals, 40/40/30/35/40 dubs
9
0
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Josh Schill
7 rounds + 7 cleans (scaled)
Black banded pull ups & 85# Bike cals: 16,16,16,16,10,16 Double unders: I tried 😩 couldn’t get it
15
0
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Justin Bruehl
Stopped at 6rds with 4ish minutes left
Testing the back...1st wod since Tuesday. Felt good! Kept it that way.
17
0
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Justin Peterson
6/9 BMU.
Maxed out the skill work unbroken. Benched only the first 4 sets until shoulder hurt 150/170lbs
12
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Justin Riege
7+9rx : ✅
8
0
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Kelsey Waack
1/8 Burpee C2B, 105#
14 Cals / 20-30 dubs … they got better as the rounds went on! ☺️
7
0
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Kevin Hansen
7r + 7/8 MU’s
13/45
17
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Liz LeFevre
8+ 5 cleans- #125/pull-ups . Loved that!😍
EMOM✅ 10 cals/ 30 dubs each rnd. Did not love that🤮
7
0
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Megan Johnson
7 rds + 8/8 cleans. 105# cleans, BMU jumping from 30” box.
EMOM with a mix of SU and DU ✅ Stretchies and a sauna after class!
6
0
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Michael Green
4/8 cleans RX
✅
8
0
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Michael Schaut
7 rds (95# with jumping BMUs)
EMOM: 12 bike cals / 40 SU
7
0
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Pamela Gehl
6th round PCleans dones scaled
85lb barbell pullups/pushups Bike 10 cal/SU 100/100/60/60 BPress 55lbs to 70lbs
13
0
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Shane Hanson
6/9 bmu
13
0
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Steven Leiterman
5+6 cleans
EMOM ✅
11
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Sylvia Christensen
4/7 BMU
Moving slow today 😴
12
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T Sanders
emom
16 cals, 30 dubs but 1 rd 50 singles
0
0
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Theresa Rosenquist
6R +6/7 Pushups**
**Scl’d AF: #75 1-4 BA-S-PU (10!) ->RR + Pushups. Bike ✅ & DU/SU Mashup. 2R: 20 WL + Core > mobility.
11
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Travis Bittermann
3BMU/rd9
The bike didn’t go so well after. Or the dubs I couldn’t use my legs. Ended with 75 cals on bike dubs didn’t hit 60 on any round lol
4
0
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