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Thursday, March 31, 2022

Wax on, wax off.

ashley
Tim DeBaker 4:03PM on Mar 31, 2022

Skill/Strength:
EMOM 10
Odd: 10 Box Jump Over Step Downs 24/20”
Even: 6 Strict Ring Dips

Metcon:
8 min AMRAP
5 Deadlift @60% 1RM, no more than 275/185lbs
10 GHD Situps

Accessory Work:
5 Rounds
12 Alt. Db Snatch (70/50#)
9 Bench Press (65-70%)
6 Ring Muscle Ups
Rest 1:1

Mobility:
Lacrosse ball pec – 2min each
Mid back – foam roll or lacrosse ball – 2-3 min

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Barb :)
7 + 1 deadlift, 154#, 14# med ball sit ups
Box step overs, ring rows…took my first digger
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Carrie Schatzman
9rds; 125# DL; AMSU w/20#med ball; Dips w green band
3
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Chris De Pas
10 rds + 1 sit up
Ab mat sit ups with #20 wall ball Deads at #185
2
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Cody Stelmach
10 and change (10 SL Glute Bridges @ BW)
EMOM ✅
10
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Donny Covaciu
9 rds, mix of Full GHD and parallel, 245lb DL
9
0
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Eric Hansen
8 + 5 DL 185#
9
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Greg Goffard
7 + 5 DL
225# DL
0
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Jacob Anason
10
245#
5
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James Mueller
8 + 5 GHDs RX
8
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Jennifer Gleason
8-150# and GHD
5
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Jenny Wesolowski
9 + 2 GHD, 150# deads
6
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Jordan Teague
9 + 5 DL
150 DL, ab mat w/12# med ball Box jumps from 45+25#, ring dips with 2 green bands. Accessory work
7
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Justin Peterson
7+2 GHDs @ 275lbs
11
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Kayla Smith
9 or 10 rds rx
7
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Krystal Lowney
9 + 2 DLs
125#
9
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LAURIE MARTINEZ
6+7 GHDs
85#DL
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Liz LeCaptain
8 + 1 DL rx
9
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Mel Sanders
8+1 DL
DL #110 Dips-green & blue band.
9
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Michael Green
8+7 GHD’s 275#
9
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Mike Cegelski
9+4 DL
250# DL & PT w/my favorite coach
5
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Sarah Anderson
10 + 1, 155# DL
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Sean Manion
6+5 ghd
9
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Sylvia Christensen
17 + 6 Ghds
RX !!!!!!!!!
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Theresa Rosenquist
A. ✅** B. 7R +1/10 GHSU**
**mods/scl’d: B-SO & BA-RD; #155 DL & Rx’d GHSU.🤢!! AW✅:#25/30/35DBSn, #85 BP, RR.
7
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Timm Uhlmann
9 rounds
245# DL
6
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Travis Olsen
Festivus work
4
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Ирина Радченко
9 +10 ghd @145
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