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Monday, November 17, 2025

Baku

Skill/Strength:
Every 3 min for 4 Rounds
3 Front Squats 85% 1RM
Rest 15 secs
12 Banded Jump Squats

Metcon:
3×3 Min AMRAP
5 Shoulder to Overhead 155/105lbs (take from ground)
50 Double Unders
-Rest 1 minute between AMRAPs and start AMRAPs back over to the beginning

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

Optional Additional/Alternative Work:
Every 4 mins for 10 Rounds
18/14 Row Calories
18/14 Bike Erg Calories
18/14 Ski Erg Calories

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Alesha Pavlik
2 + 50 SU - 2 + 5 OH - 2 + 10 SU
FS 85#. One week post pneumonia 😮‍💨
10
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Alex Ebert
2+5, 2, 1+48DU rx
FS 235
17
0
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Amelia Bloch
2+32 SU/ 3 / 3 + 1 S2OH 85#
FS 140# did accessory work and died
13
0
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Ashley Brocker
3+6/3+5/3+2
0
0
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Autumn Jarvis
2+3/2+1/2+1 DUs & 95#
FS @ 155#
15
0
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Cody Stelmach
3/2+25du/3rds rx // 240# fs
Sq. Snatches up 160# // Accessory: 3rds:1min dead hang, pendely rows, prone swimmers
16
0
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Danielle Stelmach
2+5/2+5/2+3 *105# 25 DU per round
FS @ 155#
15
0
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David Rueckl
3+4. 3+5 3+5scaled SU 105#
FS 200# showed up and moved forward 30’
15
0
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Derek Zehms
3+5/ 2/ 2+29
225 FS
12
0
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Donny Covaciu
IDK, didn't count
255# FS
8
0
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Erika Donaldson
2, 2 +5, 2+5 85#
FS @135#
15
0
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james macco
FS 205/205/215/215
5
0
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Jenny Renon
2 rds each time—85# and SU
Squats at 115#
11
0
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Jenny Wesolowski
2 + 13 du/2 + 5 s2oh/2 + 1 s2oh (85#, 25 du per rd w su between each one)
FS @ 135# (5# under and struggled hard)
12
0
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Jessica Ploof
3+3 S2OH/3/3+2S2OH
85#, SU, 125# FS
12
0
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Joe Nygren
2, 1+41, 1+14. 125#
Fs 205/207/210/210
16
0
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Josh Schill
3/3/3**
*95# / *rest of the time dubs practice ||| 140# FS
11
0
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Justin Bruehl
2 per 10cal bike last 3 rounds
295,,295,305,315...#eatbigliftbig....squats been 👌
15
0
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Justin Riege
3+2 / 2+5 / 2+5 RX
280 FS
13
0
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Kelsey Waack
2+5DU, 2+10DU, 2+15DU @ 75#
FS @ 125#
18
0
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Kevin Hansen
3/3/3 (Cody told me to be consistent)
275/285/285/290
15
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Krystal Lowney
1 + 32DUs, 1 + 28DUs, 1 + 26DUs
85# FS 125-135#
17
0
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Liz LeCaptain
2 + 20 dubs | 2 + 25 dubs | 2 + 6 dubs RX
175# FS
0
0
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Maddy Meyer
1 + 30 DU / 2 (50SU/50DU) / 1(25SU/25DU) +30 SU @65#
95# FS
16
0
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Natalie Heim
2+29/2+25/2+30 @85
FS @155
13
0
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Nathan Henrigillis
3+2; 3; 3 - 135 lb, SU
165 front squat
16
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Sara Weber
1+40, 1+36, 1+12 - 65#
140# fs
14
0
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Theresa Rosenquist
2R + 66/2R +88/2R + 80 SU**
**Scl’d AF!! DB S2O (35-L/10-R) &100 SU. BS v FS & 125->130. 🫧🫧🫧🫧
12
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Tom Fameree
3+10 dubs, 2, 1+40 du @ 125#
205/215/225/235# FS
15
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