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Friday, December 16, 2022

Black Willow

Metcon:
4 rounds, 4 mins each, for max reps of:
100 Double Unders (Scale to 150 SU)
Row 500/400m
max reps in remaining time GHD Sit-ups
-Rest 1 min between each round
-If GHDs are full, athletes doing DU get priority

Accessory Work:
Complete as many rounds as possible in 12 mins of:
max effort Freestanding Handstand Hold
max effort L-Sit Hold

Mobility:
Seal stretch – 2 min
Calf smash-2 min each side

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Ashley Engeldinger
12, 6, 7, 1
Dubs were rough. Very inconsistent lately. Finished all 100 each round. Last 2 rounds after the 1:30 cap but needed to work on them.
9
0
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Brandon Larsen
91
29-23-20-19
6
0
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Breanna Zold
55 Ab Mat Sit Ups (50 DUs)
1st WOD in 7 months!
15
2
๐Ÿ‘Š๐Ÿ‘Š
Cody Stelmach
Nice to have you back!
Justin Peterson
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Chelsea Sherman
12, 9, 8, 15.
Some singles, mostly duโ€™s. Casual. ๐Ÿ˜…
14
0
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Cody Stelmach
Casual 112 total (34/27/26/25)
Not really, that was hard
15
1
Tim S.
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Danielle Sherman
Casual Friday :)
15
0
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Ian Wilson
74
15
0
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james macco
26.
5
0
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James Mueller
Capped 4 times
14
4
Lol
Cody Stelmach
Justin Peterson
James Mueller
Tim S.
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Jenny Wesolowski
21, 14, 14, 15 (64 total)
35 du per round except 30 in 3rd round. At least 2-3 su in between every du. Tripped the least in last round so learning to work better and jump high enough under fatigue.
12
0
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Justin Peterson
๐Ÿ UNDISPUTED Lightweight Fish game champion of the world! 2,625!๐ŸŸ 112 GHDs (28, 27, 25, 32)
14
2
Cody Stelmach
Tim S.
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Kevin Hansen
92
27/23/22/20
4
0
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Liz LeCaptain
15/16/14/18 = 63
14
0
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Liz LeFevre
59 GHD (16,17,15,11)
100 single-single-dub
15
0
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Maria Onaindia
22/21/22/22
150 SUs
15
0
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Molly Leiterman
83 - 21/20/19/23 ๐ŸŽ…๐Ÿปโ˜ƒ๏ธ๐ŸŽ„
SU, full GHDs Did some practice work
15
0
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Rick Froming
3,000 ๐ŸŽฃ
4 GHDS
11
0
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Ryan Froelich
7, 15, 16, 19
Capped DU (1:30) and row (1:30)
15
0
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Sam Carter
134
Burpees over the rower rather than du. Burns up the quads 38-34-31-31
13
0
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Steven Leiterman
31 total 10/4/6/11
It's beginning to look a lot like Christmas! :) *messed up on dubs in rounds 2/3 - tried going for 150 instead of 100. Stopped dubs after 1:30
16
0
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Sylvia Christensen
40 toes
9
2
Gross
Cody Stelmach
Sylvia Christensen
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Theresa Rosenquist
55 GHSU**
**DU strugglebus, Subโ€™d DRSU. 9/15/17/14, ๐ŸŽฃ= ๐ŸŸ๐Ÿฆˆ (died alot). DU practice & mobility postโ€ฆ
10
0
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Tim S.
28 ghd scaled
no less than 50 and no more than 75du per round. heavy breathing in the back of the gym....
10
0
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Tom Fameree
3
Yes 3, max heart rate PR of 201.
11
1
Cody Stelmach
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Toni Wilson
29,19,20,20
16
0
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