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Tuesday, September 6, 2022

Shadow

Metcon:
5 rounds for time of
16/12 Assault Bike Calories
12 Single Arm Dumbbell Clean & Jerks, 70/50 lbs, 6L6R
8/6 Ring Muscle-ups (scale MU reps if needed)

Accessory Work:
For 3 sets

2 rounds of
9 Push Jerks
Rest 45 secs
6 Push Jerks
Rest 30 secs
3 Push Jerks
Rest 1 min

-Use the heaviest weight you can for each set.
-Rest 3 mins between each set.

Mobility:
3 min lacrosse ball shoulder smash

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Alex Ebert
29:03. 70# DB. 8 high ting hips to ring, and 8 low ring dips
12
0
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Barb :)
19:11
20#, ring rows/push-ups Thanks to the young whippersnappers for pushing me…thud
8
0
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Bradley Boockmeier
28:59 rx
18
0
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Brandon Larsen
23:30
8
0
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Bruce Hoffort
Yes
0
0
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Cody Stelmach
20:19
Front squats3x 2-2-1-1-1 @165# // Tall cleans - 3 sets of 1 Clean pull + 1 power clean @175# // 3 sets @165 of pause squat cleans 1-1-1 // 3x10 Bulgarian split squats @40s + 3x12 RDLs up to 205# + 3x4 hip cars
14
0
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Danielle Sherman
16:08
Burpee pull-up
19
0
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Devon Deda
15:26 scaled
Low rings & 60# + Accessory work with Pam and Erika
18
0
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Donny Covaciu
17:44 scaled
70lb DB, lower ring progression
16
0
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Eric Hansen
17:06 50# burpee pullups
18
0
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Garrick Fisher
24:00
Mod. Burpee C2B
4
0
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Grace Adler
18:28
25# DB, low ring MUP
11
0
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Greg Goffard
28:11
60# DB, waist to ring MU's
11
0
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Ian Wilson
Took a long time, but got some good MU work in.
Enjoy your week!!
17
0
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james macco
23* 50# DB, burpee C2B’s
6
0
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Jenny Wesolowski
22:45
40# db, burpee to chest to bar, echo bike
10
0
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Jessica Ploof
17:40
35# DB, ring rows/push-ups
10
0
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Jim Koehler
23. 50# db. various MU mods
9
0
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Jordan Teague
24:16, scaled
35# DB, ring row/banded ring dip
6
0
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Justin Peterson
17:17. Everything unbroken.
13
0
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Liz LeCaptain
Sunday's WOD - 14:46
mobility
16
0
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Maria Onaindia
20:32
50# DB, burpee C2B/burpee pull-up Accessories, we misread them but did ‘em all anyway
14
0
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Mel Sanders
14:55 scaled
DB 30#, ODD: Low RMU(g), EVEN:R pull/dip(g)
16
0
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Michael Green
20:05 MU mods
9
0
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Mike Taylor
31+
🤪
10
0
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Nate Ziolkowski
19:50
Scaled 60# DB
13
0
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Pauly VanderKelen
2.05 Mile Run complete in 16:15
7:55 average pace.
0
0
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Sarah Anderson
20:30
50# felt heavy AF 😳, low ring MU progression
8
0
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Scott Adler
17:49 (35# db, box ring mus)
11
0
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Sean Manion
24:30
9
0
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Theresa Rosenquist
19:27**
Scl’d: #30-L/#20-R DBs/FG-RR + BA-RD(less band next time.😁)
9
0
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Tim S.
28:25 scaled
burpee c2b super fun and easy
8
0
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Toni Wilson
20:40
Burpee pu
10
0
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Travis Olsen
19:02
scaled. 50# DB
18
0
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