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Monday, October 4, 2021

Blackthorn

Strength/Skill:
3xME Unbroken Strict Pullups
-If you know your first set is less than five reps, use a band or you’ll miss the stimulus of the skill work
-Rest 2 min between sets

Metcon:
13 min AMRAP
7 Cal Assault Bike
5 Back Squat 155/105lbs (from the ground)
3 Bar Muscle Ups

Accessory Work:
Abs by Ash
3Rds
:45-1 min Double KB Weighted Flutter Kick
:45-1min Plank
:45-1min Supermans

Mobility:
3 min lat smash each side

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Barb :)
7 + 2.69 cals, 55#. Low bird perch mu
9,7,7 pull-ups with 2 black bands, extra ab stuff with non sport Cody!
6
0
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Brandon Larsen
10+7 cals RX
17
3
The dawn of “no brace Brandon” is upon us.
Sal Bertuglia
Stop trying so hard! Your making me look bad and I can’t use the excuse “I’m old” with you 😡😡
Kevin Hansen
Whoa. 🔥🔥🔥🔥
Megan Vogel
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Brittany Nohr
4+2 bmu with band
Strict pull-ups 7,4,3 unassisted
3
0
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Cody Stelmach
9 + .69 cals // Pull-ups 15-13-12
8RM Push Press 175# // 8RM Strict Press 125# // 8RM Back Squat 275# // Core Accessory
12
1
Ian Wilson
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Dusty Neubauer
9 + 7 cals
15-12-8
17
0
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Eric Hansen
6 + 5 cal mod
115# mod MUs
16
0
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Grace Adler
4 rounds
banded BMU attempts. 10-10-9
15
0
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Greg Goffard
4 + 2 BS
banded BMU's
12
0
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Heather Phillips
6
85#BS, non fluid box jump BMu 9-8-6 black band PU
17
0
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Ian Wilson
17, 13, 9 Strict practice
10
16
0
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Jacob Anason
9 // pull-ups: 15, 10, 8
Ski & HSW // 8RM Push Press 165# // 8RM Strict Press 105#
10
0
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James Lyerly
7 + back squats
Jumping BMUs, Row, and 105# BS… 6,6,5 blue band Strict PUs
7
0
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Jessica Ploof
7+3 BS
75# BS, jumping BMU, 9-7-6 SPU (black band)
13
0
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Jim Koehler
7,521 m row
7
0
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Justin Peterson
10+7 Cals
22, 13, 11 Pullups
8
0
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Kayla Smith
7 rounds+ 1 cal RX
14
0
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Kevin Hansen
9+7cal
17/8/8
12
0
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Kimb Davister
7+5 cal
12,7,5
15
0
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Krystal Lowney
6 + 5 cals (95#, box BMU)
13, 9, 7 black band
17
0
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Lauren Tamura
9 + 4 cals
Scaled ☹️ Advanced ring rows for BMU 19/12/10
13
0
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LAURIE MARTINEZ
6+2 cals mods
Pull-ups 14.10.8 w/green & blue bands
10
0
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Liz LeCaptain
5 + 1 BS (started with BS)
10-8-7
16
0
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Megan Vogel
8 + 11
16 pullups. As if I needed more data to tell me my body is not proportional. 🤷🏼‍♀️ + codys abs ☠️
11
0
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Mel Sanders
forgot to take a pic of my board :(
0
0
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Mike Cegelski
6+ 7 Asses
Green Band BMU 14.69-9-8
10
0
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Ryan Froelich
7 + 2 BMU (135)
9/9/8 SPU
14
0
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Scott Adler
8+7 cal (105#, box bmu)
6,,7,6
13
0
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Sean Manion
6+6
12,10,7
12
0
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Ted Kemen
8+1 cal
13-9-8
16
0
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Theresa Rosenquist
6R +1.69 Cals **
**@#95 (rack) & strict pu (banded), 7/7/6 banded pull-ups (🟢⚫️) mobility post.
2
0
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Tim Sanders
7 plus 1 bs scaled
6 5 5 green band aid pull ups. 125#bs. Ring row and blue band ring dip. For some reason the word dip makes me want a big lipper of Kodiak.
11
0
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Toni Wilson
5 +2 fs
10 cal rower, 105#fs, jumping bmu (harder than I normally do), 7, 6, 5 pu with two little blue bands
13
0
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Travis Olsen
12 9 7 w/ band
5 rounds. 105#BS banded BMU
15
0
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Trevor Snyder
7+7cals
95# bs, lower back issues
12
0
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