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Wednesday, July 16, 2025

Common Keelback

Skill/Strength:
EMOM 8
3 Position Squat Clean+2 Jerks (HH, Hang, Floor, Jerk, Jerk) at 60% 1RM C&J

Metcon:
For time
30 Alternating Dumbbell Snatches 70/50lbs
20 Strict Handstand Pushups
10 Shuttle Runs (25ft down and back=1)
20 Alternating Dumbbell Snatches
15 Strict Handstand Pushups
10 Shuttle Runs
10 Alternating Dumbbell Snatches
10 Strict Handstand Pushups
10 Shuttle Runs
-16 min cap
-Pick a weight for DB snatches that you definitely need to break up. It SHOULD be heavy.

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

Optional Additional/Alternative Work:
5 rounds for time
5 Sandbag Cleans, pick load
Sandbag Bear Hug Carry, pick load, 50 ft
Rest 1 min

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Alex Ebert
Capped on 2nd set of SHSPU w/ab mat. 70lbs
135#. SHSPU needs work. Pretty rough combo with the heavy snatches.
14
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Anna Ebert
13:10 40# DB and HSPU off 24” box
85# complex
19
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Ashley Brocker
15/15 SHSPU @ cap
SHSPU scaled to just until baby hairs touched, finished after cap with deficit HSPU (45+25# plates - 5”?), clean and jerks @ 125
0
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Carrie Schatzman
13:33; 35#, hspu w/15# & abmat;
90# complex
13
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Cass Baier
12:10 @40# and SHSP w/ a 45 & abmat😂
75#
19
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Celia Osorno
14:40 rx*
*6:15
18
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Chelsea Sherman
15:11 scaled
45# db, box hspu. EMOM-started at 85 but moved to 95# at Justin’s suggestion.
12
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Cody Stelmach
Complex at 145# // holy f is it warm out
20-16-10 rest 18-16-10 rest 16-12-8 (row cals, TTB, 95# oh lunges/115#front rack lunges,/135# back rack lunges (35 min and this almost killed me) // l sit day 8 -18 secs
17
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Conor Berndt
10:09
UB snatches. Chipped away at HSPU. 185 on the C&J’s
19
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Daltyn LeClair
15:48 70# DB SHSPU for first 20 then kipping for the rest
13
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Danielle Stelmach
Strength with 2 35# DB (power)
15:10ish modified 35#, HSPU from stairs, took runs easy (trying not to bother my knee!)
15
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David Rueckl
12:39 50#DB HSPU off 24” box RX shuttle runs cuz me n Norm are #BornToRun
115# complex. Showed up and moved forward 30’
17
1
Nathan Henrigillis
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Erika Donaldson
13:16 40# 3 strict HSPU scaled the rest
EMOM @ 85#
19
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Ian Wilson
Fun, Friends, & Fitness
Still taking it slow. Recovery week. 11ish and complex at 155#
18
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james macco
Shooting blind here but 12ish???* 60# DB / HR Push-ups
C&J complex 120 - 135#
17
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Jamie Burbey
10:55 Rx
Almost unbroken..Round 2 had to break HSPU at 10/15 🤦🏻🤷🏻. Oh well, still enjoyed it. Complex at 165, yaay fitness! 🇺🇸🤘🏻🫠🤘🏻🇺🇸
13
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Jenny Renon
15:18 with extra hard HSPU from box/40#DB
Complex @ 85#
12
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Jenny Wesolowski
14:38 @ 45# db, first 11 hspu from 45 + ab mat then piked on 24” box
Complex @ 85#
7
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Jessica Ploof
15:31
40#, hspu off box, 65# complex
18
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JORDAN MAGGLE
13:08, HSPU off box, 70# DB
EMOM: 135. Body really wasn’t feeling great today, but fought through it.
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Jordan Teague
9:30, adaptive
seated snatches @25#, seated DB strict press @15#, 10 cal skierg Complex - seated muscle cleans + strict press @55#
4
1
💥🧨💥
Theresa Rosenquist
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Justin Bruehl
15:44 **12/9/6 shspu
185 lift
18
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Justin Peterson
8:52. Everything unbroken.
Clean and jerk work at 185lbs
19
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Justin Riege
15:26 scaled hspu
175# Clean Complex
13
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Kelsey Waack
Post Hodag Workout ✅
85# clean complex, 35# DB, HSPU w 45&mat … but realized I could have used a smaller plate, which was cool.
3
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Krystal Lowney
15:51🤔
40#, 15#/abmat Emom 85#
19
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Liz LeCaptain
15:59 Rx
105# Clean Complex #bardio
18
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Liz LeFevre
11:07- #40/ HSPU from box
Complex-#90
13
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Michael Green
14:38 abmat
165#
15
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Nathan Henrigillis
15:16 - 50# bd, hspu from box
95#power
14
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Pamela Gehl
2 shuttles left at 16min cap
Everything broken. 30lb dumbbell, HSPU off box. Clean complex 75lbs
19
1
You broke the shuttles? Weird choice.
Justin Peterson
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Pauly VanderKelen
DL: 10 reps @ 155,225,275,315, & 6 reps @ 355#
3x14 Overhead Tricep Extension with an 95# barbell alternating with 3x14 Arm Curl with the same weight and 4x19 Lying Leg Circles with 7.5# on each Tri-Flexor / 3x12 Rope Tricep Pushdown @ 80# alternating with 3x12 Preacher Curl with 80# EZ Bar.
0
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Sara Weber
9/10 hspu - 40# l 45+10+big ab mat strict hspu
67# complex
16
0
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Sylvia Christensen
15:14 🖐🏽 🤚🏽 sliding everywhere
DB snatches unbroken, HSPU & neck broken. 120# complex. 2.5 mile run
19
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Theresa Rosenquist
12:12**
**Scl’d AF!! #25 DBSn (^next time!), DB SP #15/#5, 200 SU v. Shuttle. Compx @#60 PClns & #25 DB PP/PJk…-> #75 BP EMOM & 16’ AMRAP: 4 R of 20 V-ups/20 SLRDL #35/10 Cal Echo.
4
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Tom Fameree
🧢 @ 5/10 shuttles last round
135# on squat clean complex
19
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