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Tuesday, September 23, 2025

Vietnamese Tree Viper

Skill/Strength:
EMOM 6
3 Strict Press at 65%

Metcon:
4 rounds
32/24 Echo Bike Calories
20 Alternating Pistols
8/7 Ring Muscle Ups
-24 min cap

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

Optional Additional/Alternative Work:
4 rounds for quality
Sled Drag, pick load, 50ft
Reverse Sled Drag, pick load, 50ft

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Alex Ebert
Finished right at cap. 2RMU per round.
PR day! Strung 2 RMU together twice! Strict press 95#
10
0
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Amelia Bloch
17:12 scaled
Rows/dips red band, pistols to 16” box. Banded BMU work, 2 blue (new ones)
13
0
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Ashley Brocker
15:46 BMU for rings
0
0
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Autumn Jarvis
20:25 foot wrap pistols, RMU progressions
SP @ 65#
18
0
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Bradley Boockmeier
lol @ the WOD. Oofed my way to almost 3 rounds rx
145# strict press
18
0
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Brandon Kruswick
23:01 pistols to 20” box / RMU progressions from floor
Strict Press #90
14
0
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Cass Baier
22ish - 32 cal ski, pistols to WB, 20 WB (modified for training purposes)
SP 60#
20
0
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Chelsea Sherman
20:35 scaled
Pistols to box & low ring transfers. Strict press @55#. Today felt good!
18
0
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Cody Stelmach
20:55 rx // "If you only listen to people you agree with, you are really just talking to yourself." ~ Herm Gailey
First time doing pistols in over a year! Pain free! Quad cramps holy moly 🥓 🥲😊
23
0
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Conor Berndt
16:58
120 strict press. Thx for the pistol tips j 🔫
14
0
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Danielle Stelmach
23:52 *pistols- L Rx / R to box, banded low RMU progressions
SP 65# | bench press to 120# | HSPU practice
9
0
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David Rueckl
17:38 scaled RR PU
Strict press @85# Showed up and moved forward 30’
17
0
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Emma Mueller
~22:30ish BMU 7/7/7/4+3
13
0
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Erika Donaldson
18 cals round 4 jumping RMU From box
65# strict press Bench 6 x 3 @ 80#
19
0
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Ian Wilson
Fun, Friends, & Fitness
Kept it light and modified - moving is good
19
0
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Jamie Burbey
18:49
Pistols to 18" Box, RMU 4/4, 4/4, 5/3, 8. SP work @135. Yaay fitness 🤘🏻
14
0
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Jenny Renon
19:07 without 👃🏼–strict PU/ring dips (both with bands)/pistol to WB on 1 platform
SP @ 55#
12
0
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Jessica Ploof
21:02
Pistols to 18”, Ring rows, dips with green band, 60# SP
16
0
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JORDAN MAGGLE
Home lifting today
Got it in late, but moved
2
0
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Jordan Teague
18:49, scaled
SP @ 60#
12
0
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Justin Bruehl
21:08--- 8/8/5-3/4-2-2
Bike,death, got better
18
0
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Justin Peterson
17:31
17
0
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Justin Riege
Scaled 🧢 ✅
130# Press
17
0
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Krystal Lowney
22:10
7 Strict PU/push ups
14
0
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Mark Flatow
19:06 scaled
Pistols to med ball (3 stack), ring rows & push ups 75# strict press
16
0
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Matt Clisch
19:55 scaled
Pistols to 20" box, jumping pull ups and push ups. 130# Strict Press
7
0
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Megan Johnson
19:11, scaled. Pistols to box, low RMU progression.
65# strict press
8
0
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Meghan Hersil
19:41 narrow squats w/heels on plate, ring rows and push ups off GHD
55#SP. first class back since baby got here!
13
1
Yay!!
Sylvia Christensen
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Mel Sanders
22:00
pistol to 20" box, rr/dip(r&b) | sp #65, bench 6x3 80#
18
0
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Pamela Gehl
23:43 scaled
Pistols to box and low ring progressions. Strict press @ 55lbs. Bench press w/the girls-3@ 65% emom-65lbs
18
0
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Samarth Mistry
20:04 sc Pistols to 16”, RR+Push-ups
SP 75#
10
0
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Sara Weber
21:13
Pistols to 20”, last round pistols to 18” / jumping burpee pull ups // 60# press
21
0
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Sylvia Christensen
🦻🏼
13
2
What does that mean
Travis Bittermann
🧠
Jenny Renon
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T Sanders
20:09*
burpee b2t. pistol to 24" box 🤷‍♂️
11
0
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Tom Fameree
22:54. 4 RMU per round
115# sp
19
0
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Travis Bittermann
20: something earlier then 30 seconds maybe 17
Pistols to a low box right hip flexor and glute was not working very difficult
13
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