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Sunday, April 7, 2024

Its time to go

Skill/Strength:
EMOM 12
10 Hang Power Cleans
-Start at 40% of Power Clean max
-Add load every 2 rounds

Metcon:
10-8-6-4-2-4-6-8-10
Pullups
Pushups
Squats with 50/35lb DBs in Front Rack

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Danielle Sherman
Swim swim
8
0
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David Rueckl
Finished after the Cap
Black and green band Pull ups Hpc to 100# Showed up and moved forward 30’
5
0
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Erika Donaldson
11:05
HPC to 80#
7
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Joe Nygren
11:20 rx
HPC 95-125
7
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Krystal Lowney
12:40 Rx
HPC to 95# (fell off pace the last 2 mins🫠) done at OG.
7
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Megan Johnson
13:53, scaled.
Red band for pull-ups, last 18 pushups on knees, used 25# DBs for squats. HPC with dumbbells to play nice with my wrists!
8
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Mel Sanders
s
sled + #90 push/pull in the school lot | yoga sundae
1
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Michael Green
6:54
HPC 155#
7
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Pauly VanderKelen
10 Straight-Leg DL @ 135,185,225,275, & 300#
4x11 Shrugs @ 255# alternating with 3x10 Incline Arm Curl with 35# dumbbells / 3x10 Overhead Tricep Extension with a 80# EZ Curl barbell alternating with 4x20 Landmine Torso Rotations / 3x10 Tricep Rope Pushdown @ 60# alternating with 3x10 EZ Bar Curls @ 60# / 4x10 Hammer Curl with 30# dumbbells.
1
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Theresa Rosenquist
BikeErg & Yoga!!!
25' Bike (250 cals) & 65' Yoga sesh.
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