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Saturday, December 31, 2022

Black Angus

Tim S. 8:50AM on Dec 31, 2022

Skill/Strength:
5 Rounds
:20 sec iso pullup and hold (hold chin over bar for 20 secs, or as long as you can)
Rest 1 min

Metcon:
27-21-15-9-3
Bike Cals
Weighted ab mat sit ups 45/35lb plate
Hand Release Pushups

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Brandon Larsen
13min
4
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Cody Stelmach
Finished the year off strong! 💪
6
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Danielle Sherman
Open gym
Thursday’s snatches and a back squat EMOM. Run with Herman after
5
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james macco
14:16 At home
Pull-up hold ✅
4
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Krystal Lowney
18ish
Subbed row, 25# plate. Flexed arm hang averaged about 18 seconds.
7
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Marc Mazon
In attendance
Bike/ toes To bar, no push-ups Front squat 5x5 @245 oof 🥔
7
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Mel Sanders
10:17 mod
ghd | E2M 5x5 FS 105-135# | T2B work & 5x :30 rig hang
7
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Pauly VanderKelen
Bench Press: 10@135#, 9@165#, 8@185#, 7@205#, 6@225#, 3@245#, singles @ 265,285, and 295# / 5x3 @ 250# / 1x12 @ 165#
5x11 Strict GHD Sit-ups with 50# on my chest alternating with 5x12 Cable Fly @ 40,45,50,55,57.5# / 4x10 Strict Bar Dip alternating with 4x10 BOBBR into hips @ 205#.
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Theresa Rosenquist
Another “Rest” day🤦🏻‍♀️
Too much work! 😄
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Tim S.
under 14 min
subbed ghd's. front squat 205# 5x5 every 2 min
7
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Tom Fameree
Worked on my social media strategy . Need to up my game.
8
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