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Monday, April 3, 2023

Danube Delta

Skill/Strength:
15 min to establish 4 rep max Back Squat

Metcon:
4 rounds
2 mins for max reps of
18 Front Rack Lunge 135/95lbs
10 Hang Power Cleans 135/95lbs
max reps in remaining time Lateral Bar Burpees
-Rest 1 min between each round

Accessory Work:
4 rounds for quality of
4 Back Squats @80% of above load
4 Seated Box Jumps 34/26”

Mobility:
3 min quad smash per side

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Alex Ebert
8, 3, -4, 4 @115#
4 rep BS 300#, accessory work at 240#/34in box
12
0
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Barb :)
Echo bike
3
0
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Breanna Zold
6 burpees total
185# BS
1
0
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Carrie Schatzman
10 burpees; 75#;
BS @ 180
9
0
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Celia Osorno
65# 10 burpees a round for fitness
Back squat 190#
14
0
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Chelsea Sherman
13 burpees @85#
155#x4 🥵
19
1
Thanks for the push, we were so close to being twins!
Krystal Lowney
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Cody Stelmach
255 BS FOR 4!!!! New high score // 36 burpees
Accessory work: 205 x4 - seated box jump to 42”
14
0
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Danielle Sherman
7 burpees per round
About 40-43s of burpee time, i'm just slow. 15 min back squat EMOM 4 @ 135
19
0
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Devon Deda
33 burpees
BS 275# Missed at 300#
14
0
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Grace Adler
9-8-8-7 65#
BS to 145#
10
0
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Ian Wilson
Still taking it easy - injury at about 70% recovered
17
0
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James Mueller
335 BS WOD 29
11
0
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Jessica Ploof
17 burpees
65#, 145#x4BS
8
0
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Jim Koehler
11 burpees. 95#
235# BS
10
0
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Jordan Teague
13 total. 75#
Up to 185 for BS Benched after w/main squeeze. 2# PR 🎉
13
0
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Justin Peterson
14, 14, 15, 25 (68. One short of glory)
Back Squats up to 375lbs
16
1
this is crazy....
Tim Sanders
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Krystal Lowney
12 burpees 85#
155# x 4
19
0
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Liz LeCaptain
moved around
18
0
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Liz LeFevre
33 burpees RX
#185 BS
13
0
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Maria Onaindia
44 burpees @85#
Heavier lunges next time, 190# 4RM BS
18
0
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Mel Sanders
11 burp sc
3 @ #75, 1 @ #65(thought I had 2 to go) | 4RM BS #180
20
0
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Michael Green
9/7/7/9 first round lunges the rest FS
BS @ 375#
10
0
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Molly Leiterman
45 burpees (scaled)
Rounds 1&2: 65, 3&4: 75, 175 for 4 RM Some handstand practice
19
0
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Natalie Blomquist
16 burpees round 1: 95#, rounds 2-4: 85#
170# x 4
16
0
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Nate Ziolkowski
13 burpees @ 115#
265# BS
14
0
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Ryan Froelich
^215 BS
18 burps (105)
18
0
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Sara Weber
160# for 4
65# - 16 burpees
19
0
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Scott Adler
33 burpees at 75# (8,7,8,10)
155# bs
6
0
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Sean Manion
9,4,6,4
255
9
0
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Steven Leiterman
46 burpees
Squats up to 405
21
0
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Theresa Rosenquist
20 burpees **
**1-3@#55, Rn4 w/#20 DBs (shldr😫), bsq @#145. 50 cal bike pre & post.
11
0
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Tim Sanders
17 burp scaled
4 4 4 5. scaled to 14 lunges per round. bs to 365#
7
0
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Tricia Spencer
8 burpees, 55#
105# BS
11
0
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Yvonne Otero
I did it!
BS ^ 115# x 5
14
0
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