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Wednesday, July 1, 2026

Gunnlöð

Please sign up to volunteer at the DragonBowl on July 11th if you are available!
https://competitioncorner.net/events/20931/details


Skill/Strength:
Every 1:15 for 12 Rounds
1 Squat Clean and Jerk
3 Rounds at 75%, 3 at 78%, 3 at 81%, 3 at 84%
-Dont split jerk if the floor is still slippery

Metcon:
8 min Ladder
2 Alt. Pistol Squats
2 Deadlifts 275/185lbs
2 Alt. Dumbbell Hang Snatch 50/35lbs
-Add 2 reps to each movement each round
-Scale DL to 55-60% 1RM

Mandatory Mobility:
3 min adductor smash per side
3 min erector smash per side

Optional Additional/Alternative Work:
8 rounds for max reps
max rep Bike Erg Calories, 2 mins
max rep Row Calories, 1 min
max rep Bike Erg Calories, 2 mins
max rep Echo Bike Calories, 1 min
max rep Bike Erg Calories, 2 mins
max rep Ski Erg Calories, 1 min

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Al VanLannen
3/10 snatches, pistols to WB
clean and jerk to 95#
13
0
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Autumn Jarvis
10/10 as written but pistols to WB
Clean and jerk up to 105#
15
0
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Bradley Boockmeier
2 miles in the ozarks. That was challenging
14
0
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Celia Osorno
5/12 snatch*
Forgot to increase my weights because I was trying to do a pistol alternating db snatch and very glad I did not make the barbell heavier than c&j weight 130#
6
0
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Claire Sipple
1/12 DL rx
CJ 127-141#
9
0
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Cody Stelmach
8/12 dl rx // 225# clean complex
Holy f that was the longest 8 min of my life // reverse front Rack lunges 4x6 @225 // hamstring curls
15
1
Dad joke please!
Theresa Rosenquist
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Daltyn LeClair
205 SC&J
Out of gas and sweat for Metcon
10
0
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Danielle Stelmach
3/14 pistols *pistols to box, Rx DL&DB unbroken
C&J 115/120/125/130#
18
0
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David Rueckl
10+ 5 DL pistols to box 205# DL 50# DB
CJ to 165# showed up and moved forward 30’
15
0
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Eric Hansen
3/12dls 185#/35#
16
0
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Jamie Burbey
14/14 Pistols
Clean & Jerks 205-245. Yaay Fitness! 🤘🏻🗑️🦝🤘🏻
10
0
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Jim Koehler
done
11
0
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JORDAN MAGGLE
4/14 DL - scaled pistols to box. Rx dl and db
Roller coaster EMOM 185 - 205 weights. Bench press after WOD
9
0
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Justin Riege
6/12 pistols Rx
205-245 c&j
16
0
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Kelly Glanding-Woelfel
7/12 DL (135#) Pistols (holding onto the rig for dear life)
C&J to 75#
14
0
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Kimb Davister
7/12 db snatch. Rested HARD in that round of deadlifts because I was suffocating in my own sweat
Clean and jerk up to 170; butt stuff EC
16
0
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Krystal Lowney
4/12 pistols 135# DL
CJ to 100#
15
0
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Liz LeCaptain
8/10 sweaty DLs Rx
up to a damp 135# Squat Clean & Jerks
14
0
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Liz LeFevre
8/12 pistals RX
C&J-#140
11
0
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Nathan Henrigillis
Completed
Did work
12
0
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Pauly VanderKelen
Strict Press: 12 reps @ 45,55,65,75,85, & 95#
3x13 Overhead Tricep Extension with 20,25, & 30# dumbbells alternating with 3x13 Arm Curl with 20,25, & 30# dumbbells / Shorter and lighter workout because I am still sore and recovering from the allergic reaction.
2
0
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Sara Weber
4/14 DL - super scaled
15
0
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Sylvia Christensen
145-175 cleans. 9/12 deadlifts
50# DB thrusters instead of snatches bc I hate myself 🫠 3 mile run
13
0
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Theresa Rosenquist
1. Registered! (Volunteer 7/11!) 2. 🇺🇸Coaching Sat!🇺🇸
7/12 DB HPSn**Scl’d AF! 14” 📦 🔫, #135 DL (75% 185), #30 DB. (🔥🥵🌡️😈) SqCln: 70-85 & DB Jk 25-35. 11 min bike pre (EZ!!)
10
0
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Tom Fameree
10/10 DL @ 205#, Rx 🔫 and db snatches
165-200# sc&j
17
0
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