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Tuesday, May 6, 2025

Cuban Wood Snake

Skill/Strength:
Every 2 min for 4 Rounds
1 Snatch High Pull+1 Squat Snatch+1 Overhead Squat
-Start at 55% Squat Snatch 1RM and add load each round

Metcon:
30-20-10
Overhead Squats 95/65lbs
-Run 400m after each set of OHS
-15 min cap

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

Optional Additional/Alternative Work:
Every 2 min until you fail
15 Abmat Situps
20 Russian Twists
10 Medball GHD Situps
-Add 2 reps to GHD Situps each round

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Alex Ebert
11:23rx. Unbroken First workout in 2 weeks.
Snatch complex 95-155 low energy but got it done
11
0
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Ashley Brocker
somewhere from 10:21-10:41 @ 95# unbroken, 500m row for run
0
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Cass Baier
10:35 Rx (peer pressured =broken)
running outside this morning 🫶
18
0
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Chelsea Sherman
10:58
Snatches to 70#. Abs with Erika and Paula. Not my best day but 🤷‍♀️
17
0
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Cody Stelmach
7:33 rx // snatches @125
17
0
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Danielle Stelmach
11:28 Rx unbroken (still slow & first time running in awhile 🤞🏼)
Snatch complex 55-85# | banded BMU work (graduated to just the green band), high hang squat snatch work 55-90# (was able to get 1 @ 90)
9
0
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David Rueckl
10;11 front squats @65
Power snatch to 115# Showed up and moved forward 30’
17
0
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Derek Zehms
115-175 perfect every time
10:55. I’m a runner.
12
0
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Emma Mueller
85-115 snatch complex // 9:28 RX unbroken
Accessory 8/18 GHD in rd 5
13
0
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Emma Steinbrecher
14:09 Rx
Snatches to 85#
13
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Eric Hansen
12:25rx
18
0
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Erika Donaldson
9:58 all unbroken
Snatch complex to 70# abs accessory with Paula and Chelsea
18
0
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Greg Goffard
11:57
95-140# Snatch
0
0
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Ian Wilson
Fun, Friends, & Fitness
Up to 155#, and 9:12 unbroken. Took it easy on the run. Still letting my knee get stronger. Felt good!
17
0
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james macco
11:18.
Up to 125# on snatch complex.
15
0
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Jenny Renon
11:58 rx
complex up to 65#
13
0
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Jenny Wesolowski
12:11 rx
Broken and slow ohs 😭 complex @ 55-75#
8
0
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Jessica Nowak
10:08 55lb o/h squat unbroken
16
0
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Jessica Ploof
13:51
55#, complex up to 60#
15
0
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Jim Koehler
home stuff
12
0
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Joe Nygren
9:40 rx
Complex 75-105
15
0
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JORDAN MAGGLE
Home workout today
Power bench complex: 135-365 METCON: 21-15-9, banded pull-ups, pushups, GHDs
2
0
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Jordan Teague
11:10, RX
Complex to 70#
11
0
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Justin Bruehl
8:08 @115lb felt pretty damn good
225 on 3rd set. Failed 230
16
0
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Justin Peterson
7:21 unbroken. Run splits: 1:45/1:55/1:37
Snatch work: 135/155/175/195lbs. Felt strong today! Core Accessory work: made it through 4/16 medball GHD sit-ups (4th round)
18
0
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Kaylee Salm
11:43 85# front squats
17
0
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Kimb Davister
11:13 Rx cuz running
Kept snatch couples real light
4
0
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Liz LeCaptain
10:35 unbroken
85-100# complex
17
0
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Lucy Covaciu
12:35 @ 35#
Complex up to 55#
16
0
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Mel Sanders
10:08 bike
1 KM bike | snatch complex #70
17
0
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Michael Green
11:21 unbroken but I hate running!
Up2 185#
15
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Mike Cegelski
8:52
UB or 💀
19
0
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Pamela Gehl
Finished after cap
scaled 55lb barbell Snatches at 55lbs
19
0
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Sean Manion
11:10
Up to 115
13
0
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Shane Hanson
8:16
155#
16
0
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Steven Leiterman
7:38 unbroken
Snatches at 115
17
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Sylvia Christensen
8:10
115-135 snatches. 4 mile run
15
0
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Theresa Rosenquist
10:11**
**Scl’d AF!! #35 FS (& I don’t FS) & 1000m BikeErg. 🥵 Str&Skl: Cleans & FS #55->70. 65 min of biking: 20’ BikeErg & 45 gravel (10 mi)
10
0
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Tom Fameree
8:57 @ 65#
Up to 135# on snatch complex
18
0
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Travis Bittermann
10:35
Pretty not good day for me.
14
0
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Zack Edgar
10:42 Rx, I forgot my official time
115# for snatch complex
13
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