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Monday, September 23, 2024

Id lie

Skill/Strength:
7 Rounds
:30 Hollow Hold
:30 Superman Hold

Metcon:
AMRAP 16
9 Shuttle Runs (25ft down and back=1)
11 Bar Muscle ups
13 Overhead Squats 115/80lbs

Accessory Work:
EMOM 20
Odd: 15/12 Cal Ski Erg
Even: 6 Burpee Box Jump Over 30/24”

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

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Ashley Brocker
2+3 bmu
0
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Cody Stelmach
3+ 1 BMU rx
Slow and steady easing hammy back into it
14
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Danielle Stelmach
3 + 7 BMU (20” box BMU, 55#)
hollow hold/superman ✔️
7
0
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David Rueckl
Super scaled black band pull ups/push ups training bar overhead squats.
Working on mobility. Humbled but showed up and continue to move forward 30’ a day.
13
0
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Devon Deda
Just missed 3 - scaled
Fun with friends
12
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Eric Hansen
3 + 2 MUs scaled
box bar mus, 85#
12
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Erika Donaldson
2 rounds + 9 shuttle runs rx
Accessory-ish
14
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James Mueller
2+11 BMUs RX / plus accessory work: 24” box 😰
13
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Jamie Neubauer
RX- 3 + 7 BMU
20 min accessory EMOM w/ Brocker
16
0
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Jim Koehler
there
200 m row, 10 pushups, 5 ghds, 5 pullups. 13 rds
5
0
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Joe Nygren
3+7 shuttle runs. 100# OHS
Got 9 Bmu first rd, half successful Bmu rd 2&3
13
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Jordan Teague
3+ 7 burp/jpus, 85#FS
Abs ✅ PU work B4 class
7
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Justin Bruehl
4+6srmus(6 strict RMUs/round) =30 Total strict RMUS🤷‍♂️
✔️ 1st legitimate OH squats (shoulder) in 2 months yay!
11
0
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Justin Peterson
5+1 Shuttle run. Everything unbroken.
0
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Kevin Hansen
4+7shuttles
Cleans and FS’s
3
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Liz LeCaptain
3 + 4 push/pull
RX Weight | variations of push/pulls to test out tricep/lat (burpee pulls ups/ring rows + push ups/C2B + push ups)
13
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Liz LeFevre
3+ 11 pull/push. Bike instead of run/ring row-push up/ #65
Luke joined for for the EMOM🥰
4
0
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Megan Johnson
3 + 7/13 OHS. Jumping BMU w/ 24” box + 35# plate. OHS 55#
Hollow and Superman holds ✅
4
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Mel Sanders
P90X Yoga date
0
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Michael Green
3+5 BMU’s
12
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Mike Tomaso
2 + 11 BMU
BMU from box, 75lb OHS
11
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Pamela Gehl
7 push/pulls in 3rd round scaled
55lb barbell, pullups/pushups Accessory 6 cal ski/erg/6 box jumps 20"
14
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Steven Leiterman
Shoulder day with Molly
11
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Sylvia Christensen
3 + 4 shuttles
4 mile run
10
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Theresa Rosenquist
EZ!!
Super EZ BikeErg 30 min & shoulder PT stuff. Just trying not to die today (🤧) or get anyone else sick(!). #FistBump #AllTheWipes #AllTheThings #StandBack 🤦🏻‍♀️
9
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Tom Fameree
3 + 2 shuttles, OHS @ 95#
14
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