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Thursday, June 12, 2025

Okinawan Habu

Skill/Strength:
Every 2 min for 5 Rounds
2 Push Jerks+2 Split Jerks
-Start at 65% limiting movement and add load each round

Metcon:
AMRAP 15
12 GHD Situps
7 Shuttle Runs
5 Ring Muscle Ups

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

Optional Additional/Alternative Work:
4 Rounds for quality
6 Glute Ham Raises
5R/5L Bent Over Dumbbell Row

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Alesha Pavlik
5+12 GHDs
Jerk complex- a ugly 95
10
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Alex Ebert
5+ 7/7 shuttles. 1 RMU per rd and hit 4/6. Progress!
Jerk complex 135-175
14
0
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Autumn Jarvis
6 rounds. RMU progression from floor
Complex up to 85#
14
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Carrie Schatzman
5 rds; rr/banded dips;
Jerks up to 120#
4
0
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Cass Baier
5+ 3 rings - did high ring pull up/C2R? (yeah we got crazy at 515E) and red band dips
To 95#
13
0
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Cody Stelmach
Jerks 195 // 6+3 shuttles rx
100 push-ups, strict hspu work, banded tri pushdowns
11
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Danielle Stelmach
5 rounds *jumping box RMU high rings
Jerk Complex 90-125# | banded BMU practice
9
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Emma Mueller
Complex to #145 // 4+ 1 shuttle (high ring progressions)
11
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Emma Steinbrecher
5+ 10 GHD
Jerk complex to 105#
13
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Erika Donaldson
Complex to 110#
4 or 5 rounds plus 2 BMU. Wasn't really keeping track.
15
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Ian Wilson
Fun, Friends, & Fitness
Pushed and split some jerks, into 6, all zone 2!!
15
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Jamie Burbey
6+1 Shuttle Run RX
Community Cup #3, 240 HPC, 300 FS (5 lb PR) 540 total. That was fun 🇺🇸🤘🏻🫠🤘🏻🇺🇸
11
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Jamie Neubauer
6 rds low ring banded mu
Push jerk and split jerk up to 120
11
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Jenny Renon
6+12 GHDs —BMU from box
Complex to 90# I think or 95#
11
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Jessica Nowak
Push & Split 85 (technique getting better) 6 rounds RMU progression from ground
14
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Jessica Ploof
5
Pull ups/push ups, complex up to 90#
12
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Jim Koehler
5
11
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Jordan Teague
6 + 1 RMU progression
Abmat situps w/ 16# WB, 7 bike cals, 5 RMU progressions Strict Press up to 67#
13
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Josh Schill
7 scaled (GHD to box and ring rows+push ups)
Jerks - 105-115-125-125-125 (it got heavy) / 3 miles before
9
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Liz LeCaptain
2 + 1 RMU
85-115# jerks
15
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Mel Sanders
6+1rr sc
Rr/dip(2 red) | complex 75-95#
15
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Nathan Henrigillis
5 + 19
Wb sit up, ring pull up with dip Complex up to 130#
12
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Pamela Gehl
4 + 12 GHD and 1 shuttle
Jerks 65lbs-85lbs
16
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Samarth Mistry
6+1 shuttle sc GHD to 24” box, Box BMU
Jerks to 110#
9
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Sylvia Christensen
6 + 1 BMU
125-165 jerks
16
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Theresa Rosenquist
2 hr Row
🎶Row’n on the River🎶
7
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Tim Sanders
min. required work
row. bc2b
11
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