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Friday, September 13, 2024

Go Slow

Metcon:
Retest 5/9
21-15-9
Thrusters 95/65lbs
Pullups

Skill/Strength:
Every 3 min for 5 Rounds
7 Deadlift at 60%
7 Deadlift at 65%
5 Deadlift at 70%
5 Deadlift at 75%
3 Deadlift at 80%

Accessory Work:
15 min work on Handstand Movements
-Holds, walking, freestanding etc.

Mobility:
3 min glute smash per side
3 min lat smash per side

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Alex Ebert
6:05 rx (36 sec PR)
DL 255-335
15
0
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Anna Ebert
7:07 65# and ring rows. 18 sec PR and 20# heavier
DL 135-165
14
0
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Ashley Brocker
4:30
15s PR
0
0
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Autumn Jarvis
5:29 RX : deadlifts up to 215#
Much needed after some unexpected time off
13
0
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Celia Osorno
5:11
6 sec PR ; learned how to do butterfly pull-ups spontaneously over the summer — 4 butterfly the rest Kipling
17
0
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Chelsea Sherman
7:25– 195DL
Definitely not a PR 😬😬
14
0
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Cody Stelmach
Big ol rest
9
0
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Danielle Stelmach
6:24 Rx (1:05 PR!)
DL: 170-240#
12
0
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David Rueckl
5:58 65# thrusters, black and red banded pull ups
Dead lifts 265 -305 Showed up and moved forward 30’
15
0
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Donny Covaciu
6:04 Rx. Puked in the middle of it and at the end.
DL 260,280,300,325,345.
16
3
Wtf
Sylvia Christensen
Don't do Fran hungover lol
Donny Covaciu
Noted 😆😆
Sylvia Christensen
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Erika Donaldson
5:22 (1:07 PR)
Deadlifts 130-180# some accessory work and coffee
16
0
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James Mueller
4:41 PR deadlift 280-380
18
0
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Jamie Burbey
3:00 Rx
DL 275-365 🤘🏻🫠🤘🏻
14
0
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Jamie Neubauer
3:39 rx
DL - 147, 160, 175, 185, 205
15
0
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Jenny Renon
8:27/banded PU (almost a full 2 min slower than may🥰🥰🥰)
Deadlifts ✅
13
0
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Jenny Wesolowski
5:20 rx (56 second pr!)
Second Fran ever. Deads @ 155-210#
11
0
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Jessica Ploof
7:27
55#, red band PU
14
0
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Justin Bruehl
5:06 [Strict Fran @115]
315x7/335x7/365×5/405x5/455×3🤙
16
0
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Krystal Lowney
5:33 Rx (2 second PR🤪)
DL up to 170#
20
0
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Lucy Stedl
5:47 55# Ring rows. 15# heavier and PR!
DL 105-145
14
0
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Maddy Meyer
6:34 PR
65# & ring rows DL 125-170#
14
0
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Meghan Hersil
6:36 wall balls and ring rows
200lb deadlift PR
5
0
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Mel Sanders
7:09 sc
pu (2 b) | DL #180-245
15
0
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Meth odology
8min emom
rd1 12thrst 12pllup rd2-4 11thrst 11pllup finished about same time as Fran time a few months ago 😆 . deadlifts were scaled heavily, grip and lower back baybaaayy
10
0
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Mike Tomaso
10:39 RX
Went over the cap but first time trying Fran
18
1
You really earned this one my friend!!!! Fantastic work!
David Rueckl
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Pamela Gehl
9:48 scaled
55lb bar Deadlifts 125lbs to 165lbs
16
0
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Sean Manion
4:28 rx
235, 255, 275, 295, 315
14
0
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Selena Cashman
4:56 scaled
Front squats #65 & 2 red band pu 175-240 DL
7
0
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Steve Kaster
4:45 with knee friendly shallow thrusters at 95 and scap pulls
DL to 325
15
0
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Steven Leiterman
3:56 PR
Deadlift up to 285
19
0
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Sylvia Christensen
3:57
4.75 mile run
15
0
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Theresa Rosenquist
21:20**
**ABQ WOD: 150/50,150/40,150/30,150/20,150/10 150=SU -> WL & AMSU &a little Shldr PT/ROM
0
0
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Travis Bittermann
2:45rx
That hurt. 30 second faster then last time we tested.
17
0
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Tricia Spencer
7:15, 135-180# DL
45#, banded pull-ups
1
0
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