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Wednesday, July 20, 2022

Alfasud

Metcon:
30-20-10
Push Press 135/105lbs
Chest to Bar Pullups
Alt. Pistol Squats

Accessory Work:
15 min AMRAP
180 ft. S.A DB OH Lunge (50/35lbs)
12 HSPU
6 Power Clean & Jerks (175/125lbs)
3 Ring Muscle Ups

Mobility:
2-3 min Trap smash
2-3 min Lat smash

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Alex Ebert
25:13 @ 115lbs
15
0
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Carrie Schatzman
20:32 75#, banded c2b, pistols w foot tucked
7
0
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Celia Osorno
19:00
85#
14
0
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Chelsea Sherman
16:45
85#, banded C2B, wrap around pistols. Accessory work.
13
0
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Cody Stelmach
Accessory work: 2+ 69ft // 14:47 // 100 GHDs for time: 4:03
14
0
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Danielle Sherman
Out of Gym Day
Swim + Volleyball
0
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emoji not found
22:50 scaled
narrow squats and 3 c2b shy due to sissy hands ripping again
11
0
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Eric Hansen
19:25
105# mod pistols
14
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Grace Adler
17:40
75#PP, C2B practice, narrow squat
11
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Ian Wilson
10 something
Not sick or extremely injured - Day #1
14
0
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Jacob Anason
Accessory 2+140’
DL 5x6 up to 355 // 100 GHDs
9
0
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James Mueller
16:29 scaled pistols from top of box single C2Bs
2
0
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Jessica Ploof
15:25
65# PP, banded c2b, pistols to box
14
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Justin Peterson
8:41 Unbroken until the final 10 C2B, where I fell apart hard.
14
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Kayla Smith
Accessory: 2+ 40 ft rx
100 GHD 5:47 // Super fun and ez w/ Jacob and Mike
9
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Krystal Lowney
20:34 75#
Some C2B, mostly PU.
15
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LAURIE MARTINEZ
18:00
35# PP, Jumping C2B on plates, tucked ankle PS
15
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Mel Sanders
20:01 scaled
55#, c2b(g), foot on toe pist
8
0
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Michael Green
9:40. Left leg pistols right leg full squats
12
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Mike Cegelski
18:32
Accessory: Banded hip thrusts, single leg glute bridge, hsw practice. PM: Accessory WOD with Jake and Kayla- 1+7 HSPU (banded low rmu)
16
0
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Mike Taylor
17:14
Heel on toe pistols
10
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Sarah Anderson
24:00 rx 😮‍💨
Thanks for the push and the tips coach Mike!
6
1
I knew you could do it! Way to push yourself outside your comfort zone.
Mike Cegelski
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Sean Manion
18:10
115, pistols with a box
8
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Theresa Rosenquist
15:59**
**#25 SA DB PP (full ROM -R), BA-C2B, #18 KB pistols-behind. ROM & chat post.
11
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Tina Schmidt
13:19
95#
14
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