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Friday, January 27, 2023

Alter Real

Skill/Strength:
Every 2 min for 6 rounds
Front Squat 1×6 at 65% 1RM
Front Squat 1×6 at 68% 1RM
Front Squat 1×6 at 70% 1RM
Front Squat 3×3 at 80% 1RM

Metcon:
For time
2-4-6-8-6-4-2 Ring Muscle-ups
-40 Double Unders after each set of MU
-Scale RMU to ring rows+ring dips

Accessory Work:
12 min EMOM
Odd: banded tricep pushdowns till failure
Even: 15 DB Curls (add weight each round)

Mobility:
2 min calf smash
2 min quad smash

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Alex Ebert
Burpee pull ups and DU’s. 18:21. Longs of small rep amounts but did most DU
FS 170-215
1
0
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Carrie Schatzman
FS up to 115# w/Chelsea
Bird Perch MU’s & bike 1min instead of dubs; 12:42
1
0
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Chelsea Sherman
11:37 scaled
Ring rows/dips. 115# FS with Carrie.
16
0
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Cody Stelmach
10:33 // up to 185# FS!!!!!!!!!!!!!!!!!!!!!!!!!!!! YESSSSSSSSSSSSSx69!!!
10 sets: 10 cal bike erg + 1-2 SHSPU // Db Seal row 4x10 @50 + DB reverse flys 3x20 // great week of training
15
0
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Danielle Sherman
11:something
sPU + 2 ring dips | front squat cap at 165 (70ish%)
15
0
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Devon Deda
15:00 scaled
195-220FS
18
0
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Eric Hansen
9:23 scaled
FS to ~175#
17
0
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Ian Wilson
FS to 245#
Worked on RMU - Happy Friday!
13
0
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james macco
Dad: 12:20* RMU off a box. Sarah: 14:02* BMU and single unders
FS up to 205#
14
0
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James Mueller
255 FS WOD 9:21 scaled RMUs ring dips 30 DLs for time 365 5:55
14
1
T
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Jenny Wesolowski
8:57
Feet further ahead for ring rows to make harder (ring rows/dips). 20 du per rd (with few su in between each). May have did an extra round of 4 because I couldn’t remember if I did it 🤦‍♀️ FS @ 100, 105, 107# stayed at 70% and did 4 reps last 3 rounds.
9
0
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Josh Rolfing
scaled - about 18 min
135-185 FS
15
0
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Justin Bruehl
11:38 RX
3x6:205,235,255 3x3:255,275,285 10 rounds Every 2:00 20 cal bike erg 15 pushups
16
0
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Justin Peterson
6:50 unbroken
Front squats at 260, 265, 275, 315lbs
10
0
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Kim Davister
17:31 Rxish 2,4,6,6,2,2,2 (had to switch to strict because of tear
FS w/ toe spacers 135,140,145,165
4
0
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LAURIE MARTINEZ
9:33
Ring rows+Ring dips, SUs; Up to 82# for FS
11
0
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Liz LeCaptain
10:39 - strict pull ups instead of RMU
BS instead of FS up too 205#
15
0
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Liz LeFevre
8:45. Ring row/dips. Single single dub.
#145 FS
12
0
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Maria Onaindia
11ish scaled
Low ring work/DU practice FS up to 140#
14
0
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Mel Sanders
9:38sc
low RMU, SU| FS 95-100-105-115-125-125
15
0
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Molly Leiterman
12:30 scaled
Ring dips and pulls w black band, DU for a min and today was painful Front squat: 105-110-115-130 Did some C2B practice & bike
12
0
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Ryan Froelich
17:00ish (2-4-6-8-3-2-fail*)
^170 FS (*circled back and got the last RMU)
15
0
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Sara Weber
105-107-110-125# fs
16
0
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Sean Manion
12:22 ring rows, dips double unders
165-205
3
0
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Steven Leiterman
9:16 (1-2-3-4-3-2-1 ring muscle ups)
Front squat: 245/245/255/265/265/265
15
0
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Sylvia Christensen
Up to 160
1
0
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T
11:59 scaled
blue band ring dip and ring row. 4rds 30du three rds 40du. fs to 245#. might have been 12:59
6
0
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Theresa Rosenquist
9:33**
**=RR= & Ring Push-ups & 100 SU/rnd. BS v. FS: 85/95/100/105/110/115 & a little Shoulder mobility post.
7
0
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Toni Wilson
Present
210# bs no pr
17
0
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Yvonne Otero
13:35 scaled
55 - 85# BS
12
0
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