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Tuesday, October 1, 2024

Love to lose

SPUC!! Yay!!
james macco 7:00PM on Sep 30, 2024

Skill/Strength:
Shane’s Strict Pullup Challenge (Abvtd.)
5-4-3-2-1
-Wide grip, normal grip, supinated grip
-15 min cap

Metcon:
Row 2k for time
Rest 5 min
3 Rounds
10 Front Squat 75/55lbs
3 Wall Walks
-6 min cap

Accessory Work:
5 rounds for quality
12 Alternating Dumbbell Bench Press, pick load
6 L/6 R Lateral Lunges, pick load

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

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Alex Ebert
15:32 rx
Pullups 8:40
17
0
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Andrew Schwoerer
Blue+red band for pullups. 9:54
Row - 7:51, FS+WW - 3:45
11
0
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Anna Ebert
17:55 WW half way to wall (row 8:53)
Pull ups 8:55 with black band
13
0
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Ashley Brocker
7:45 row, 14:57 finish (2:12 second part)
0
0
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Autumn Jarvis
16:08 mostly RX WW, towards the end questionble
Pull ups- no bands used, but did singles.
16
0
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Brandon Kruswick
17:31 RX (8:00 row)
10
0
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Brittany Reinke
Row: 7:30, FS (65#)+WW(mediocre): 4:42
PU: banded negatives (blue+green)
3
0
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Carrie Schatzman
18:13 (9:05 row) Rx
SPUC: banded- green & blue; accessory work;
6
0
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Cass Baier
Pull ups- all blue except last 3 wide green// Metcon 9:??// 3:22 FS&WW
14
0
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Celia Osorno
Slow row//fast metcon
9:20 (first :20ish slowly pulling while real timer started) // 1:55? started at 13:34 ended WOD at 15:29 ; no bands pu
13
1
That’s fast
Travis Bittermann
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Cody Stelmach
SPUC: 4:52 // 6:40.9 (2k row PR)// 4:55 😵‍💫
Each pull-up set unbroken
15
0
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Daltyn LeClair
7:48.9 // 3:00 RX
9
0
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Danielle Stelmach
17:12 (row 8:09.8 // 4:03)
SPUC: 10:59 (all unassisted)
8
1
Justin Peterson
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David Rueckl
14:57 (Row 7:14) 55# front squats
11:48 green and skinny blue band pull ups Showed up and moved forward 30’
18
0
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Donny Covaciu
15:30 Rx (7:39 Row)
Sucked at the pull ups. Got something to work on.
7
0
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Emma Mueller
Row: 8:12 // total: 16:41 RX
8
0
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Erika Donaldson
17:36
7:55 PU Accessory w/20#
16
0
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Heidi Jones
17:15 (Row 9:09)
Pull-ups 12:something
13
0
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Jenny Renon
18:13–WW as far as I can go before I fall and break my spine
11
0
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Joe Nygren
18:00 including 5 min rest, at home (used a counterfeit rower)
8:46 row, 4:14 fs&ww
15
0
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Jordan Teague
16:49, sc WW, row: 7:58.5
PUs 2 green bands ✅
10
1
Rowing badass!
Megan Johnson
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Justin Bruehl
7:27[2min rest]2:54 (95lb f.squats) pain free shoulder!!!
*1st time:::::Spicey Shane[+20lb pullups[+++Superset defeceitHSPU 25+45s w/abmat same reps]==8:29***2nd time 45 min later as written +20lb for 5s ==5:01///////2nd session: EMOM20-1 clean @275
16
1
Cody Stelmach
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Justin Peterson
7:22.4/1:42
SPUC 6:26 each individual set unbroken
17
0
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Krystal Lowney
17:46 (row 9:25)
SPUC complete but I probably jumped into a few of them.
15
0
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Liz LeCaptain
17:39 (9:10 / 3:29)
SPUC 5-4-3 with a green band, 2-1 without band
10
0
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Lucy Stedl
17:40 (8:50 row)
Got most of my WW pretty close to the line! Thick black band for pull ups
7
0
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Megan Johnson
17:12, scaled wall walk distance. 8:35.1 row.
Red and blue band for pull-ups, done in about 11:45ish
5
0
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Meth odology
18:07
damn thought I did better than that. pull ups were completed.
11
0
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Mike Tomaso
19:00 WW close to full
Pull-ups with black and red bands 9 something?
11
0
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Pamela Gehl
19min-2 ww left at 6 min cap
Row 9 min. even. Pullups red band 6:56
14
0
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Sylvia Christensen
15:14 (8:08/2:06)
SPUC 13:50 — all sets broken
13
2
Test fist bump. Test gif to follow.
Troy Foley
Troy Foley
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Theresa Rosenquist
10:15 2k (🐌🎄) & 3:15** (18:15 )
SPUC Scl'AF!! =RR= w/ feet elevated}x30 reps & 4x10 R/L BOR @#35. Sq&WW Scl'd AF!! #26 goblet sq & PU/Shldr tap/PU Combo}x3. BikeErg post - knees😠, 100 #25 AMSU
0
0
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Timm Uhlmann
14:53 (7:23 row, 2:30 other part)
7
0
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Travis Bittermann
7:28.3 row 2:50 2nd part.
Pull up part think I finished in like 5:30? Wasn’t paying too much attention to that part.
8
0
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Yvonne Otero
12:07, Rowed 1K, air squats, walking planks, 3 min rest
10
0
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