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Thursday, October 17, 2024

One sided goodbye

Skill/Strength:
Every 2 min for 6 Rounds
4 Overhead Squats at 84%

Metcon:
12 min Ladder
1 Bar Muscle Up
1 Power Clean 155/105lbs
1 Ring Muscle Up
1 Squat Clean 155/105lbs
-Add 1 rep to each movement each round
-Scale weight to something you’re comfortable doing quick singles
-Scale RMU to progressions or Strict Pullups+Pushups

Accessory Work:
Every 1 min for 16 mins, alternating between
16 Dumbbell Box Step Overs 50/35 lbs 24/20in
Sled Push, pick load 50ft
max rep Echo Bike Calories
Rest 1 min

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

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Alex Ebert
5/5 BMU. 1 RMU attempt per rd, 0/5 155#
OHS at 200# failed last rep on rd 2&4. Whoof that was hard
6
0
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Anna Ebert
5 rounds scaled
BMU off box 85# cleans RMU progressions from floor 75# OHS
10
0
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Ashley Brocker
5 rounds, BMU for rings
1
1
👯‍♀️
Sylvia Christensen
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Carrie Schatzman
5 + 6 BMU; scaled; bird perch bmu’s; cleans @ 105; low ring rows & dips w/blue band
OHS @ 105# Accessory Ab work
3
0
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Cass Baier
6 rounds scaled- MU off box, RMU prog. off floor, #85 OHS up to #70
13
0
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Cody Stelmach
Rx+ rest
#blessed
17
0
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Danielle Stelmach
5 + 6 PC (105#, box BMU, low RMU progression)
OHS: 65-75#
9
0
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Derek Zehms
4 rounds + 2 Muscle ups
10
0
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Eric Hansen
Thru 5s mod
Box/band MUs 135#...ohs @ 125#
12
0
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Erika Donaldson
4/5 BMU 105# low ring with blue band
OHS @ 90# Triceps dips, barbell curls, DU practice and abs with Pam
9
0
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Heidi Jones
5 + 6 squat cleans
85#, mostly strict pull-ups, some ring rows, push-ups / OHS 65-85#
3
0
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Jamie Neubauer
5 + 4 bmu (kept RMU to 1 per rd)
OHS @ 125
11
0
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Jenny Wesolowski
5 rds + 6/6 power cleans. 105# bar, box bmu, strict pull-ups/pushups
OHS one rep max @ 115# pr! Most I’ve done was 90# soon after having Evalyn so needed to figure out a more accurate max
10
1
Congratulations on the PR!!!!
David Rueckl
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Jessica Ploof
4/6 BMU
jumping bmu, ring rows/push ups, 75# clean, up to 75# OHS
10
0
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Joe Nygren
Only a couple rounds
Ended up with a great PT session with Coach Justin as I was the only one in class. Oh 105#
11
0
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Jordan Teague
6+ 6/7 PC, sc
Jumping C2B and RR instead of BMU/RMU BS @155# instead of OHS
9
0
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Justin Bruehl
5+p.cleans--- 0 pain w/1st bmus in 3 months✔️🙏
185(60%)--3x4reps &2x8reps. Tested shoulder ✔️👌👍
11
0
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Justin Peterson
7/7 BMU
Overhead squats up to 225lbs. Not even close to 84%.
8
0
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Justin Riege
4+11 rx / 5 rounds ohs 205-185
8
0
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Megan Johnson
1 squat clean shy of finishing round 5, scaled!
95# cleans, BMU jumping off 24” box, strict PU with blue and red bands & push ups. 75-90# OHS.
4
0
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Michael Green
5 rounds all bmu’s
Up to 205# ohs
13
1
👯‍♀️
Sylvia Christensen
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Mike Tomaso
4 rnds + 3 RMU prog. From floor, BMU from box, RX bar
OHS - worked to find a 1RM. Hit 155!!!PR
13
1
Congratulations on the PR!!!
David Rueckl
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Pamela Gehl
in the 5th round somewhere
strict pullups/push ups/ring rows and ring dips, 85lb bar OHS 55lbs
12
0
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Steven Leiterman
4 rounds + 5 power clean
Overhead squats up to 115, 10 min run - 1.42 miles
12
0
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Sylvia Christensen
5 rounds (all BMUS)
Up to 135 ohs. Feelin like 💩 this week
13
2
So it’s not just me 💩
Megan Johnson
Sylvia Christensen
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