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Friday, September 19, 2025

Southern Rainbow Snake

Skill/Strength:
Super Sick Coach-Led Barbell Warm Up
-Coaches will provide 10-12 minutes for athletes to appropriately warm up their cleans before starting the workout.

Metcon:
With a 15 min clock
AMRAP 10
5 Hang Clean and Jerks (first rep can come from the ground)
10 Back Squats
15 Toes to Bar
Then 5 min to find 1RM Clean
-Rx=115/80lbs, Scaled=85/60lbs and Hanging Knee Raises
-Start facing away from the barbell on 3-2-1-GO
-You can use a rack to transition barbell to the back squat, if desired

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

Optional Additional/Alternative Work:
EMOM 15
1: Sandbag Bearhug Carry 150/100lbs, 50ft
2: 6 Single Leg Box Step ups, pick height
3: 2 Super Far Broad Jumps

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Alex Ebert
3+4T2B. Clean to 215#
235 attempt but no go. Quite happy to just move through this as allergies or a sickness but got the best of me after a night of little sleep..
16
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Ashley Brocker
6 + 2 BS, 155# took too long to recover
0
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Cass Baier
Showed up physically- wasn’t mentally in it
3+8 T2B Rx - clean to 125# … again
16
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Chelsea Sherman
3+5 TTB attempts
Clean to 125#, failed 135 ugh! Fun WOD.
16
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Daltyn LeClair
5 rounds RX
PC were a struggle at the end
12
1
stud
T Sanders
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Danielle Stelmach
4 + 4 BS Rx | max clean 145#
13
0
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David Rueckl
5+ 9 back squats 85# Hanging Knee Raises
Cleans to 200# (5#PR) Showed up and moved forward 30’ Thanks for the Buff Horse sticker Justin!!!
19
3
Holy crap you did it the 200!!!!!
Cody Stelmach
But will I ever be as strong as Sylvia?
David Rueckl
Great to see you hitting your goals!
Tom Fameree
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Derek Zehms
4+10 TTB
225 clean
9
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Ian Wilson
Fun, Friends, Fitness, Friday, & JT
Lot's of mobility and PT - 3 hours of fun. Working through a shoulder impingement, but feeling better. Have a great Friday!
14
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Jamie Burbey
6 Rx
115-205-215-225 yaay fitness 🇺🇸🤘🏻🫠🤘🏻🇺🇸
8
0
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Justin Bruehl
5+1 t2b///205🚫///235✅️/// 285🚫🫢🤣😅🤷‍♂️
Took 2 min to mop up my soul from the floor
13
1
That’s a ridiculous jump lmao
Travis Bittermann
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Justin Peterson
6+3 HPCJ / 305lb Clean
0
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Justin Riege
3+5 BS / 255# Clean
11
0
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Krystal Lowney
3 + 8 TTB Rx
Max clean to 135#
18
0
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Liz LeCaptain
4 + 4 BS Rx
Max Clean 170#
19
0
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Liz LeFevre
3+6 TTB RX
Clean-#155
12
0
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Megan Johnson
3 + 5 T2B. 65# barbell, mostly T2B with some toes to highest. 140# squat clean, new PR!
12
1
Congratulations on the PR!!!
David Rueckl
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Mel Sanders
3+6 tt//
max clean #140, failed #145
17
0
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Nathan Henrigillis
5
85#, hkr 195# power clean
17
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Samarth Mistry
4+7 sc, 160#
Barbell warm up was indeed super sick 👌
8
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Selena Cashman
5+2 knee/leg raises
Max clean 155#
17
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Steve Kaster
5 rounds of SP and back squat at 135 and GHD
SP up to #205
12
0
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Sylvia Christensen
5+10 BS
175 clean. 4 mile trot
17
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T Sanders
49ttb
245#. #Progress
12
0
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Theresa Rosenquist
ABQ WOD = 61
1 burpee-2 Squats-3 pushups-4 Alt Lunges AMRARAP 30 min. 😃😎👊
16
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Tom Fameree
4 + 10 T2B
225# squat clean. Got under 245# but couldn’t get out of the hole
17
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Travis Bittermann
4+12ttb
295 clean
14
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