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Tuesday, June 10, 2025

Habu

Skill/Strength:
EMOM 12
1: 100ft Farmer Carry (25ft lengths), pick weight
2: 5 Back Squat at 50%
3: 2 Front Squat at above weight

Metcon:
21-15-9
Echo Bike Cals
-Run 400m between each bike
-12 min cap

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

Optional Additional/Alternative Work:
Every 2 min for 5 Rounds
5 Bench Press at 65%

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Alex Ebert
6:46
70lb KB, 185#
20
0
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Anna Ebert
8:29
85# squats and 35# KB
20
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Ashley Brocker
6:27
0
0
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Brandon Kruswick
8:30 Rx
155# squats / 100#DBs rds 1/2 90#DBs rds 3/4
20
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Brittany Reinke
6:58
65# squat FS feels better than BS
4
0
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Carrie Schatzman
✅ present; biked, rowed, lifted stuff;
0
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Cass Baier
7:55
53# and 80#
21
0
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Chelsea Sherman
8:33
95# squats, kb & plate pinches. Accessory bench @80#
12
0
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Cody Stelmach
4:40
165# squats, 70# kb’s
24
1
Maaaaybee, if I keep working on short fast intervals, they will eventually become one fast & long interval. #ChannelTheInnerCody #GottaStartSomewhere #BreathingWhatsThatAllAbout?!!!
Theresa Rosenquist
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Danielle Stelmach
7:08 | 25# plate carry/105# squats
Butterfly PU progressions/high hang squat snatch work 55-97# (2# squat snatch PR!)
10
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David Rueckl
7:13
53# KB 150# squats. Showed up and moved forward 30’
19
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Erika Donaldson
8:41
Emom 53# kettle 95# squat Bench accessory @80#
18
0
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Ian Wilson
Fun with Friends!!
100#s & 205#, 6 something
23
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james macco
7:51
FC/95# DB's - SQ's/155#/////////////Ab stuff for EC.
19
0
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Jenny Renon
7:44
Squats at 90#/53# KBs
20
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Jessica Ploof
10:17
85# squats, 45# DBs
20
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Jim Koehler
9:48....mods
13
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Josh Schill
4:53~ almost got ya Cody 😉
53# kettle bell / 115# back squat / 3 miles beforehand
10
1
Cody Stelmach
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Justin Bruehl
5:33 breezy!
235/70
23
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Justin Peterson
5:56
225 squats/100lb DBs
17
1
That’s a lot of squats
james macco
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Justin Riege
5:10 🤢
125# kb’s - 195# squats
15
0
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Kaylee Salm
9:27
50# DB 145# squats
21
0
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Kimb Davister
8:13
65#DB farmers carry, 135# barbell
11
0
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Liz LeCaptain
9:14
Light on the EMOM
20
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Megan Johnson
8:04
35# KBs, 105# squats
11
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Mel Sanders
9:32
slow & steady 400s | FC 53#, Sq 115#
21
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Nathan Henrigillis
7;54
155# squats, 70# farmers
20
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Pamela Gehl
10:10
65lb barbell and 35lb kettlebell for skill/strength Benchpress accessory 65lbs
24
0
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Samarth Mistry
6:17
Squats 125#, KB rounds 1/2 50# rounds 3/4 70#
10
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Sara Weber
Faster than Pam
16
0
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Selena Cashman
9:42
50# DB Farmer Carry 140# BS/FS
20
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Sylvia Christensen
6:04
70# farmer, 135-155 BS/FS. 3 mile run
22
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Theresa Rosenquist
🫠10:56🥵**
**Scl’d 500m Row v. Run. Tried to channel my inner Cody&Dave. 💀🪦 Str&Skl: #53s KBs, BS@85 & FS:3x@75/2x@85. 🥳
13
0
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Tim Sanders
showed up!*
rowed faster than some ran, slower than others.
14
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