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Wednesday, March 13, 2024

Hits Different

Skill/Strength:
EMOM 8
Odd: 3 Wall Walks
Even: 10 Wallballs 20/14lbs

Metcon:
20 min AMRAP
Bike 16/14 Echo Cals
6 Deadlifts 225/155lbs
8 Chest to Bar Pullups
10 Box Step Ups with (1) 50/35lb DB 24/20”

Accessory Work:
Every 1:30 for 4 Rounds
:30 Sandbag Bear Hug Hold 150/100lbs
8 Burpees Over Sandbag

Mobility:
3 min hamstring smash per side

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Autumn Jarvis
5 Rounds RX
hand ripped in 4th round :(
17
2
NO RIPPING
Justin Peterson
To late 😭
Autumn Jarvis
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Bradley Boockmeier
4 rounds in just over 13 minutes. Stopped cause my back was angry at me
18
0
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Brandon Larsen
6rd+14 cals
2
0
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Celia Osorno
4 + the deads
Felt like my blood sugar was zapped from my body 105#
15
0
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Danielle Stelmach
6 + 14 cal (125#, jumping C2B)
EMOM ✔️ 3WW + 14# WB to 10 ft line because my daughter asked if I could make it to the top!
8
0
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David Rueckl
5+13 cal
Black and red band pull ups, 20” box 35# dumbbell 155# DL Showed up and moved forward 30’ Feeling much better!
16
0
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Devon Deda
5 + 3 C2B Rx
18
0
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Erika Donaldson
Emom✅️
Didn't finish round 4 125#bar c2b✅️
0
0
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james macco
5 + 1 cal Rx
Fun flow.
6
0
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James Mueller
5 + 2 C2Bs RX
17
0
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Jenny Renon
Into 5th round, jumping C2B/negatives (6), 135# DL
13
0
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Jenny Wesolowski
5 + 4 step ups (rx first round, then pull-ups for rest)
Took it a bit more chill today. Saved some in the tank for Friday 💪
12
0
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Jim Koehler
4 rds and 16 cals. 155# DL, c2b and box jumps to 20"
9
0
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Joe Nygren
5+8 c2b
165# dl
17
0
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Jordan Teague
6 rd + 10 cal
Ring rows, the text RX
10
0
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Justin Bruehl
6+6c2b
2
0
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Krystal Lowney
4 + 10 cals
135# DL, 2 Rds PU/2 Rds CTB
17
0
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Liz LeCaptain
5 + 2 cals
17
0
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Liz LeFevre
5 + 14 cals. Pull ups. RX everything else
EMOM✅
5
0
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Mel Sanders
4+2 Step-ups, sc
strict PU (g/g+b) | 2 ww
16
0
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Michael Green
5 nice and easy
13
0
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Mike Tomaso
3 rounds + 1 DL
RX’d everything except C2B. Used black and green band.
16
0
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Natalie Blomquist
6 + 6 deadlifts
6 C2B pull-ups
2
0
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Pamela Gehl
4 + 14 Echo Cals
125# deadlift, 4 strict pullups, 4 kipping pullups. 1 wall walk(close!) + 10 wallballs 14#
16
0
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Pauly VanderKelen
3x12 Bulgarian Split Squats on each leg with a 95# barbell
4x5 Standing Ab Roll-outs on a ~1 degree board (Barbell supported with 5# iron plates) alternating with 4x15 Wrist Curls with 35# dumbbells / 4x15 Leg Extension with 30# on each Tri-Flexor alternating with 4x12 Lateral Raise with 25,30,35, & 35# dumbbells and 3x12 Calf Raise @ 200#.
0
0
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Ryan Froelich
4 rds + 5 C2B (175 DL)
17
0
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Sean Manion
5+16cals RX
3
0
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Steven Leiterman
5+5 box step ups*
switched Chest to Bar pullups to 5 strict pullups
14
0
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Sylvia Christensen
6 + 3 cals
4 WW, 20# WB. 5 WW last round
14
0
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Theresa Rosenquist
5R + 82/84 Cals**
** Scl'd AF!! DL @ 135, SA RR (SUPER p.o.'d shldr!!😵‍💫), 16"📦⬆️ #30. 🚫WW or WB -> 3x{PU-plank-shldr tap combos & #16 MBClns.
13
0
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Tom Fameree
5 + 4 DL
115# DL; 20” box, no db
19
0
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