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Tuesday, April 20, 2021

Big Van Vader

Skill:
7 min EMOM
5 Strict Pullups (pause at the top for 3 sec.)  

Metcon:
20 min AMRAP
Run 400m
60 ft. Walking DB Lunges (50/35)
10 DB Shoulder to Overhead

Accessory Work:
Every 2 min for 4 rounds
3 Power Cleans from Hang @ 70%
-Cycle if you can

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Bobbi Laurent
4 +200m
40#
18
0
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Cassie Christianson
5 Rds
8
0
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Cody Stelmach
6 + 6.9m
All Strict pull-ups unbroken ✅// EC HPC @ 175 // SO FUN! 6.9/10 would recommend
13
1
Mike Cegelski
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Eric Hansen
5 + 300m 40#
19
0
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Garrick Fisher
5rds + 50m
EC ✅
3
0
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Grace Adler
4 +500m bike
1200mbike=400m run, 25# DB, 20 in place lunge. EMOM done -very short 3 sec pause.
14
0
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Heather Phillips
5+100m
25#
0
0
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Ian Wilson
Fell apart - pulled a hammy
21
1
Justin Peterson
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james macco
4 + 400m
Strict pull-ups ✅/// AW ⬆️ to 140#
22
0
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Jennifer McFall
500m rows with 1min 30 sec rest between
2:04 2:10 2:10 2:13 2:16 2:15
13
0
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Jenny Renon
4 + 269 meters🥵
17
0
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Jenny Wesolowski
4 + 30 meter lunges. 25#
10
0
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Jessica Ploof
4
30#
14
0
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Jim Koehler
5 rds. 500 m row, 35#, 3rds of lunges just bodyweight
165# hpc. banded strict pu's
10
0
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Justin Peterson
5+206.9m with 60lb DBs. 0/10 would recommend.
Strict Pullup work done unbroken
14
0
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Krystal Lowney
4 + 10 STO 25#
35s were too unsteady and if I’m gonna scale, I’m gonna make it worth it😜
12
0
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Lauren Tamura
4+45’ lunges RX
Knee aching on the run
0
0
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LAURIE MARTINEZ
4 plus 100 m Row
Row vs Run; #15 DBs; Wide Blk band for PUs.
15
0
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Liz LeCaptain
4 + 300m
21
0
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Mariah Schultz
4+460
#30
6
0
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Michael Green
Comp prep w/ Sal
8
0
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Mike Cegelski
4+10 ft lunges
145 HPC
21
0
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Rachel Meyers
4 + 86 cal ( alternate run and row) #25
7
0
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Sam Carter
4+DB lunges
16
0
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Sarah Anderson
4 + 269m run, 35#
8
0
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Scott Adler
5+400m+1/2 lunge (30#)
Banded strict pull-up holds
16
0
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Sean Manion
4+50 RX
8
0
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Theresa Rosenquist
4R + 3 WL
Sub’d: 300 SU (~2:15/400 pace)& #20 DBs. Strict pull-ups = Banded & neutral grip, 4/round. Mega hip & shoulder shmashing.
18
0
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Todd Rocheleau
6 rds - biked .8 miles each rd, body weight lunges and 45 lb strict DB press
10
0
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Tom Fameree
Yesterday’s workout
7:04 / 225# Front Squats
18
1
Mike Cegelski
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Toni Wilson
4+200m Rx
PU 3-5/round, first round no bands and added thin band, then thicker band, then both thick and thin band by round 7
17
0
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Yvonne Otero
3 rds, bike
17
0
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