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Friday, December 13, 2024

Rhombic Night Adder

Happy birthday to Linda!!
Cody Stelmach 7:35AM on Dec 12, 2024

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

Metcon:
For time
36/28 Echo Bike Cals
30 Dumbbell Power Cleans 50/35lbs
24 Box Jump Overs (step down) 24/20in
36 Handstand Pushups
24 Box Jump Overs 24/20in
30 Dumbbell Power Cleans 50/35lbs
36/28 Echo Bike Cals
-20 min cap

Optional Additional/Alternative Work:
10-8-6-4
Sandbag Shoulder Squats 150/100lbs
10 Burpees Over Sandbag

Mandatory Mobility:
3 min trap smash per side
3 min glute smash per side

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Alex Ebert
Capped at 14 Cleans. HSPU with ab mat
Should have taken a rest day. Body said rest, I said workout. Try to rest tomorrow..
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Anna Ebert
Capped with 16cals to go
30#, HSPU off box
13
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Ashley Brocker
14:39
0
0
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Autumn Jarvis
19:23 RX (first time doing strict HSPU in a workout)
12
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Carrie Schatzman
19:48?? Scaled; hspu w35#plate & abmat; 25#db’s
Coffee & sauna w/the ladies
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Cass Baier
16:34 #25 (dumbells are dumb) HSPU with abmat and #15 (scared I was going to break my neck again)
9
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Chelsea Sherman
16:00 scaled
25# db, hspu w/35# plate & ab mat.
10
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Cody Stelmach
13:19 rx // “Be curious, not judgmental” -Ted Lasso
Amazing what a day of rest can do
11
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Danielle Stelmach
17:25 *HSPU w/35+ab mat
5
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David Rueckl
14:12 scaled 35#DB 20”Box HSPU off box
Did 36 cleans because I can’t see without my glasses. Showed up and moved forward 30’ Started growing a mustache today.
13
2
Got to give the women what they want!
Tom Fameree
David Rueckl
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Derek Zehms
17:03
One abmat for hspu
6
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Eric Hansen
18:30
35#, db s2oh instead of hspu
14
0
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Erika Donaldson
19:10 ab mat for HSPU
Sauna and coffee
7
0
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Greg Goffard
10/36 Cals
45# DBs, 25# + abmat HSPU's
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0
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Jamie Burbey
16:20 Rx
10
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Jamie Neubauer
15:28 rx
+ RX sauna and coffee with the ladies
14
0
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Jenny Renon
7/28 cal at cap (HSPU from box/30# DB)
10
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Jenny Wesolowski
18:47 subbed db push press (30#) for hspu. 35# for cleans
Bad workout to come back to after a cold
5
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Jessica Ploof
13 cals at cap
25# DBs, box jumps first set, step ups second set, HSPU off 24” box
10
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Jim Koehler
18:04 with mods
8
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Joe Nygren
14:57 40# db
Why did the snowman go to the dentist?
13
3
To fix his frostbite
Joe Nygren
👏🏻
Cody Stelmach
😆
Theresa Rosenquist
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Justin Bruehl
15:50
Hspu took 4 minutes meh
12
0
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Liz LeCaptain
20:04 RX
Strict Handstand push ups
10
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Liz LeFevre
Capped - all the mods🤣 just happy to move #39weeks
14
1
You are an inspiration to all!
David Rueckl
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Maddy Meyer
19:08 scaled
25# DB, HSPU off box
11
0
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Molly Leiterman
19:29 (Molly’s version)
See what I did there for t swifts bday today 😸 28 bike cal same, 25 lb db, & then for middle portion did box jump offs - double & single leg, & then skater bounds
11
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Pamela Gehl
19:21 scaled
20lb dumbbells and HSPU off box Sauna and coffee with my friends!
12
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Ryne Koehler
22/36 cal
10
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Shane Hanson
13:39
11
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Steve Kaster
17:32 modified
10
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Steven Leiterman
19:44 RX
10
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Sylvia Christensen
No
Pt II
5
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Theresa Rosenquist
🥳HBD Linda!!🥳 🐍41/45 final cals 🐍**
**Scl’d AF!! - 45 Cals BikeErg/#25 DBs/16” B-SO/18 Ring Dips&18 F-ROM pushups. Hollow &🦸🏻‍♀️✅ -> Mandatory ROM! ✅
9
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Tom Fameree
17:24
35# db
12
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Travis Bittermann
15:30
Coulda went more faster just didn’t.
8
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