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Saturday, September 19, 2026

Banded net-winged beetle

Skill/Strength:
EMOM 10
1: 1-7 Strict Pullups
2: 1-7 Strict Dips
-Use bands for assistance if needed

Metcon:
2 min on 1 min off for up to 5 Rounds
50 Double Unders/100 Single Unders (both are RX)
-Max Echo Bike Cals with remaining time
-If you reach 100/75 Cals before the 5 Rounds you can be done

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Cody Stelmach
:06 left in round 3 rx (35/31/34 cals)
Holy cow broke gym protocol #57 and I laid down after that one 🥵
6
0
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Danielle Stelmach
EMOM ✔️5 strict PU Rx | 7 ring dips w/ red band
75 cals with 20 second left in round 5 Rx
6
1
💥💣💥 & also 💥💣💥 on that crazy deadlift ayer!!!
Theresa Rosenquist
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David Rueckl
Community WOD with Julissa
Coach T had a fun one this morning! Showed up and moved forward 30’
6
0
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Lucy Covaciu
46 cals (10/10/7/10/9)
EMOM ✅
5
0
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Mel Sanders
Fitnessed
4rd: 10wb 16#, 4 pu(b), 4 r dips(b), 10 cal row | snatch work up to 43kg
3
0
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Mel's Husband
body movin'
5rds. 6 pwr sntch, 15 wall ball, 12 ghd 9 pull ups
2
0
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Theresa Rosenquist
Lots of FUN!!
Hearding Cats 🤣 (aka Coaching) & met some new-ish members !! 🫧🫧🫧🫧🫧
4
0
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Zachary Knapp
:48 left in round 4 RX. EMOM ✅
That hurt but thanks for the push Cody!
2
1
👊👊👊👊
Cody Stelmach
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