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Friday, December 17, 2021

Mitch Richmond

Skill/Strength:
Every 1:30 for 5 Rounds
7 Power Cleans @ 50%
-No Starfish catches, focus on getting lower in a squat transition as we get heavier

Metcon:
9 min AMRAP
12 Sumo Deadlift High Pulls (95/65lbs)
6 Bar Muscle Ups

Accessory Work:
5 Rounds
500/400m ski
5 Sand Bag Cleans(150/100lbs)
Rest 1:1

Mobility:
3 min Hamstring Smash, per side

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Alex Ebert
2 + 4 BMU rx
Didn’t count missed attempts. PC at 85lbs
13
0
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Barb :)
4 + 3 bird perch MU, 55#
55# clean work
5
0
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Cody Stelmach
5 rds.
125# PC
12
0
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Dan Smith
3+4 BMU
100# PC
12
0
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Dana Anason
4+1 JBMU
75# Power Clean
8
0
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emoji not found
5+4 sumi scaled
off box neck high bar. 125# pc
6
0
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Grace Adler
2+4 BMU attempts
55# sumo, green+thin black bands BMU attempts. Power clean @70#.
7
0
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Grant Soletski
95/5 Rds Scaled AF
8
0
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Heather Phillips
3+4BMU
Box+45# bMU… 2 failures 65# PC
15
0
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Ian Wilson
7+5
115
14
0
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Jacob Anason
5+3 BMU
135# // accessory
9
0
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Jenny Wesolowski
6 + 12 sumo high pulls.
Bmu from box (24” + two 45# plates). 65# pc. Tomorrow’s deadlifts @ 130#
8
0
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Jillian Vaughan
2+3 RX
13
0
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Jim Koehler
5rds. 75# and box bmu
115# pc. 7.1 k row
7
0
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Jordan Teague
5 + 6MUs & 10 High Pulls
Jumping Muscle Ups, 45# (did in reverse order) 65# PC
3
0
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Justin Peterson
6+4 BMU
Power Cleans at 145lbs
8
0
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Kevin Hansen
6 + 4 mu’s
Mayhem Strngth
4
0
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Krystal Lowney
Tomorrows wod at home 16:04
Row cals vs Bike.
16
0
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Liz LeCaptain
4 rounds
85# power clean
12
0
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Mel Sanders
4+4BMU scaled
#45 SDLHP, jump BMU on side rig PC #35
8
0
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Mike Cegelski
3+13
115# C&J
6
0
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Paula Soletski
65#. Wod 4 + 4 bar muscle ups at chin height, 55# dl.
13
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Pauly VanderKelen
2,000 meter Row
2 Mile Echo Bike / Strict Press up to 180#, then 5x5 @ 140# / Traveled to Prentice, WI.
0
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Ryan Froelich
3+2 BMU
95 PC
14
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Scott Adler
6+5 sdlhp (65#, box bmu)
75# pc
11
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Sean Manion
3+2 rx
115
14
0
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Timm Uhlmann
4+1 bmu
6
0
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Tom Fameree
Hey friends. Miss you. Got the flu, no Rona
Get a flu shot, this sucks!!
8
1
Ugh….feel better!!
Tricia Spencer
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Toni Wilson
4+6 sumo dl high pull
Jumping bmu, 75# pc
13
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Tricia Spencer
3 + 3 BMU
BMU: Box w/ 45 plate and 2 15s, Power Cleans @ 65#
5
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