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Wednesday, August 13, 2025

Blue Krait

Skill/Strength:
Every 2 min for 5 rounds
45sec-1min Overhead Squat Basement Hold at 30-40% OHS 1RM
-Focus here is perfect positioning of shoulders, core, weight in heels etc. Treat this piece with respect and purpose. If you can’t hold for that time domain, lighten the load, don’t lessen the time.

Metcon:
Row 1000m
Then
3 Rounds
10 Ring Muscle Ups
10 Thrusters 135/95lbs
-18 min cap
-Scale Thrusters to get done in 2 sets or less
-Scale RMU to Pulls+Pushes

Mandatory Mobility:
3 min lat smash per side
3 min adductor smash per side

Optional Additional/Alternative Work:
3 rounds for time
Sandbag Bearhug Carry 150/100lbs 100ft
12 Sandbag to Shoulders 150/100lbs
Rest 1 min

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Alex Ebert
16:59 2RMU per round/135# Thrusters
85,85,85,95,95 OHS holds. And I thought I was sore prior to the holds… haha
17
0
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Amelia Bloch
OHS + tomorrows accessory 17:01
Cardio dayyyy
15
0
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Anna Ebert
15:55 scaled
Low ring progressions and 85# OHS at 35# PR’d my power clean after the workout @147#
22
0
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Ashley Brocker
15:37 BMU for rings
0
0
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Autumn Jarvis
4 mile run ☀️
20
0
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Carrie Schatzman
14:07; 75#; banded low ring rows/dips
55# OHS hold
11
0
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Celia Osorno
Fitness for health
OHS 40#
20
0
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Chelsea Sherman
15:01 scaled
85#, banded low ring transfers.
19
0
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Cody Stelmach
Hip and shoulder accessories
18
0
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Conor Berndt
13:22
95 lbs on the OHS. Flew a little too close to the sun on the RMU.
21
1
Same!
Justin Peterson
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Danielle Stelmach
17:57 box RMU high rings, 95# thruster
35# OHS holds 😩
12
0
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David Rueckl
12:45 scaled RR Push-up, 95# thrusters. Row 3:38
Overhead squat hold with PVC. Showed up and moved forward 30’
19
0
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Derek Zehms
Capped at 4 MUs in round 3
OH hold @ 95. 1 min first round 45 seconds for the rest
11
0
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Emma Mueller
70# hold (1min all but last rd) // RMU attempts+progressions RX thrusters unbroken
No successful RMU
14
0
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Erika Donaldson
16:20 85# low rings with red band
OHS round 1 x 35# then 4 x 45#
22
0
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Jamie Neubauer
14:06 banded low rmu
OHS holds at 55#
19
0
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Jessica Ploof
13:23
75#, RR/PU, probably should have went heavier, 35# OHS
14
0
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JORDAN MAGGLE
Participated ✅
With mods
10
0
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Jordan Teague
16:52, adapted
2.09km bike (3 limbs), RMU progressions, seated clean and press @ 55# strength: 35# Overhead hold 1min each rd
20
0
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Justin Bruehl
Rx under cap ✅️
75,95,95,105,115 all @:40
15
0
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Justin Peterson
11:56. That was very hard after the holds.
95lb holds. 10/10 difficult.
17
0
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Justin Riege
Scaled, ohs wrecked me.
65# for :45
20
0
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Krystal Lowney
15:07 85# RR/PU
OHS 45#
22
0
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Liz LeCaptain
2 rounds in 16 mins - 5 RMU and RX weight
55# OHS Hold
21
0
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Liz LeFevre
14:40- banded low ring MU/#85
OHS hold-#45
11
0
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Lucy Covaciu
14:59 RR/knee push ups 65#
35# OHS hold
11
0
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Megan Johnson
12:51, low ring MU progression, 65# thrusters.
35# OHS holds. Those were… something. 😂
7
0
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Mel Sanders
13:38sc
75#, rr/dip(b) | ohs hold 35# :30-:50
11
0
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Michael Green
14:15 rmu progressions.
@75# 38/1:00/45/41/42. Woof
16
1
Sylvia Christensen
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Mike Tomaso
13:13 scaled
Low ring progressions, 95# bar OHS @45# :45-:50
20
0
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Nichole Baumgartner
13:33 scaled
20
0
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Pamela Gehl
14:56 scaled
65lb thrusters, ring rows and pushups. Row 4:21 OHS 35lbs-1 round at 45 sec. balance less than that!
21
0
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Pauly VanderKelen
Straight Leg DL: 15 reps @ 45,95,115,135,155,175#
3x10 Overhead Tricep Extension with an 100# barbell alternating with 3x10 Arm Curl with the same weight and 4x15 Strict Knee Raises / 3x14 Rope Tricep Pushdown @ 80# alternating with 3x14 Preacher Curl with 80# EZ Bar.
0
0
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Ryne Koehler
17:47
Counted a few missed MU
0
0
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Samarth Mistry
16:something sc low ring progressions, 85/90/95#
OHS 35# pretty bad OH/thoracic mobility 😖
10
0
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Shane Hanson
12:56
18
0
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Sylvia Christensen
16:23 BMU
Low intensity today. 5 mile run
17
0
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T Sanders
113* from Sunday
row and wall ball
14
0
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Theresa Rosenquist
EZ Row - 1 hr.
😷🤧🤒
11
0
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Travis Bittermann
Idk
Strict pull up n dips did 1 rmu n it wasn’t happening. Real bad day thrusters did
15
0
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