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Thursday, March 30, 2023

Cumberland Island Horse

Skill/Strength:
Every 2:30 for 5 Rounds
2 Hang Cleans+1 Push Press+1 Push Jerk
-Start at 75% of Thruster and add load

Metcon:
22-16-10-16-22
Alt. Pistol Squats
V-Ups

Accessory Work:
Complete as many rounds as possible in 12 mins of:
30/22 Echo Bike Calories
Ski Erg 250m

Deadlift 2×6 at 70% 1RM
Deadlift 2×4 at 75% 1RM
Deadlift 1×4 at 80% 1RM
-Rest 4 min between sets

Mobility:
2 min quad smash per side
2 min hamstring smash per side

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Alex Ebert
13:21 rx.
Complex up to 165#
7
0
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Barb :)
11:27 foot tucked, modified v ups
55, 60, 65, 70, 75 for the complex
1
0
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Bradley Boockmeier
9:38
Complex up to 255#
10
0
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Chelsea Sherman
9:07 mod pistols
Toe in front pistol mod. Complex to 100#
9
0
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Cody Stelmach
Up to 200# on complex // metcon: need to work on pistols more than once every 6.9 months
20’min EMOM: Min 1: 30 sec air runner sprint - Min 2: 40’sec max burpees - Min 3: 20 sec. max alt. Hang db snatch (70#) - Min 4: 40 sec max bike erg
7
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Danielle Sherman
8:30 I think
Modified some pistols. Complex 105-135
13
0
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Donny Covaciu
9:08 scaled Pistols
145-185lb complex
11
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james macco
9:30 Did not touch feet on most of mine but I believe my feet were above my head.
complex up to 159#, missed the jerk at 165#
11
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James Mueller
235# 9:15 scaled foot in front
13
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Jennifer Gleason
9:07 w some mods
5
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Justin Peterson
6:30
Complex up to 245
9
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Kim Davister
14:50 with a whole ass conversation in the middle and a ton of turtle reps
0
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Liz LeCaptain
9:28
11
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Maria Onaindia
12:28 Rx
1st time for left leg pistols, got ‘em all! Thanks to Cody for encouraging me not to scale right away and just see how it goes. Complex to 115#, accessories up to 235#
12
2
Steven Leiterman
👊
Cody Stelmach
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Mel Sanders
12:18mod
Form focus on sat: Pist toe front, ghd | complex #55-77
0
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Mel's Husband
9:25 scaled
v ups mostly rx. two foot narrow squat. barbell comp to 215#
6
0
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Michael Green
✅
Complex up 2 205#
7
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Molly Leiterman
8:46
PR - #125 push jerk & push press - both felt good Complex 100-105-115-120-125 Pistols w foot tucked behind & ugly kinda v ups
10
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Nate Ziolkowski
Pistols = Good. V-Ups = Not so good
Complex to 175#
12
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Sarah Anderson
10:45 rx
85/95/105/115/125# complex. This was fun, shoulda gone a wee bit heavier
3
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Steven Leiterman
9:57
complex at 135# working on hips #poorMolly
10
2
💀 💀 💀
Maria Onaindia
Justin Peterson
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Sylvia Christensen
12:17
Up to 150 complex
6
0
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Theresa Rosenquist
**11:40**
Scl’d w/ Pistols to 16” box, progressed to all single leg work. 😍V-ups!😆 Mega stretch post! S&Sk: 2HPCln (65/70/73/75/80) + 5 Ring Push-ups. EZ 60 cal C2 bike post.
6
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