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Monday, December 19, 2022

Limousin

Skill/Strength:
Every 2:30 for 5 Rounds
Deadlift 1×10 at 70% 1RM
Deadlift 1×8 at 75% 1RM
Deadlift 1×6 at 80% 1RM
Deadlift 1×4 at 85% 1RM
Deadlift 1×2 at 90% 1RM

Metcon:
14 min ladder
1 Wall Walk
2 Ring Muscle Ups
-10 GHDs after each round
-Add 1 Wall Walk and 1 RMU each round

Accessory Work:
Bench Press 1×10 at 70% 1RM
Bench Press 1×8 at 75% 1RM
Bench Press 1×6 at 80% 1RM
Bench Press 1×4 at 85% 1RM
Bench Press 1×2 at 90% 1RM

Mobility:
2 min smash each lat
2 min smash each hamstring

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Alex Ebert
6/6 wall walks. 1/2 high ring attempts and 1/2 low ring work
DL up to 315
10
0
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Brandon Larsen
0/8 RMU
Lifting like a 🥩 🎂 w/ Jquads
13
0
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Carrie Schatzman
Finished 6/7 round; low ring rows/push ups
DL up to 175#
8
0
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Chelsea Sherman
Finished 6/7 round
Low ring MUs. DL 155-200#
15
0
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Cody Stelmach
Powered by 2 mini crunch bars from The Jim Koehler..aka Candy Man
3 sets of BMU: 4 BMU -rest 8 secs-3 BMU-rest 8 secs-3 BMU // 8 sets: 2:30 min AMRAP with 1 rest: 18 wallballs + 12 TTB + max cals air runner (167 cals total) // 3x10 RDL @195, Sorenson hold and Superman’s
13
2
You didn’t log your wallball seizure warmup
Sylvia Christensen
Tim S.
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Danielle Sherman
4/6 WW
sPU/ring dip for MU, TTB for GHD
18
0
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Devon Deda
2/8 WW
Deadlift 245-365#
19
0
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Eric Hansen
3/6 ww mod
Ww not all the way there, ring pull-ups/pushups…dl to 295#
17
0
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Grace Adler
7WW, 8(ring row+push ups), 3/10 GHD to //
Shortened WW. DL 135/145/155/165/185#
13
0
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Greg Goffard
3/10 GHD's in 5th round
255# to 355# DL
11
0
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Jacob Anason
0/8 RMU
PRVN strength
10
0
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james macco
2/6 WW* Ring PU's & dips in place of RMU
Deads w/T Fam. 255/275/295/310/325
17
0
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James Mueller
420# DL unbroken Deads, capped at 3 GHDs in round of 5 WW pathetic attempt of RMUs and Hips to rings
18
0
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Jenna Decker
3/6 wall walks
One year sober anniversary today! Glad I traded in black out Fridays for Rebecca Black Fridays. Pull ups with skinny blue band. Deadlifts 175-240.
20
4
Molly Leiterman
Congratulations! That is an awesome accomplishment 👏👏👏
Toni Wilson
Congratulations!
Cody Stelmach
Congrats!! Happy to know there are other sober peeps around here. I almost have 6 months. A year is super amazing! 🎉🎉
Jenny Wesolowski
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Jessica Ploof
Finished 6/7 round
Ring rows and push ups, 150-190# DL
12
0
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Jim Koehler
5/6
DL up to 325#
6
0
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Jordan Teague
7/7 ring rows, 0 dips. Sc WW, full GHDs
195-250# DL
13
1
You’re a badass
Jenna Decker
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Kevin Hansen
1/7 M/U
315/340/365/390/415
17
1
Great job intermediate athlete!
Mike Cegelski
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Kim Davister
3/6 RMU
Worked up to only 285 DL cuz I showed up late and used my first few rounds as a warm up 👎
9
0
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Krystal Lowney
6/6 wall walks
Push/pull ups DL 155-185#
16
0
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Liz LeFevre
Finished 6 WW/7 burp pull-up
Finished @ 245# DL
6
0
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Mel Sanders
7/7WW sc
WWs started scaling to ~18-24" w/ hold in rd 7, ring pull/dip(g) | DL 155-195#
15
0
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Molly Leiterman
1/6 WW
Open standard WW, ring pull ups & push ups, full GHDs DL: 170-180-190-205-220 Accessory bench to 90, some RDLs
16
0
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Ryan Froelich
3/10 GHD in round 5 (eventually mod MU)
^260 DL
14
0
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Sara Weber
DL #165
Bench #95
0
0
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Sarah Anderson
7/7 burpee C2B + 8/10 GHDs
DL up to 225#
8
0
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Steven Leiterman
Finished Round 6
Dead Lift: 225/255/285/315/345 Accessory - Bench: 175/185/195/205/225
17
0
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Sylvia Christensen
Up to 255 DL
Did a WOD and a leg
10
0
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Theresa Rosenquist
#Mooved🐮1/6 WW**
**Somehow 🔄 the order (🧠💨) & did MMU B4 WW. MMU= 2 BOR@#40 ea arm + 1 GobSq -> WW=push⬆️+10 ShTaps+1push⬆️, GHSU✅, DL: 165/175/185/195/215. EZ bike pre & post.
14
1
Tim S.
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Tim S.
6ww scaled
hand ripped in wod. burp c2b. 420#dl for three reps.
12
0
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Tom Fameree
3/6 WW
255/275/295/310/325# deads with Jimbo
17
0
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Toni Wilson
5/6 ww
Push up, pull ups, dl 185# - 235#
15
0
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Tricia Spencer
3/6 WW
Scaled WW, push-ups in place of RMU, was somewhat careful because of knee, DL up to 205#
6
0
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Yvonne Otero
1/7 MU progressions, scaled
DL 85 - 135#
15
0
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