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Friday, March 29, 2024

I wish you would

Grant Soletski 6:48PM on Mar 23, 2024
This is funny
Cody Stelmach 1:12PM on Mar 27, 2024

Skill/Strength:
EMOM 8
Odd: 14/12 Echo Bike Cals
Even: 3 Pullovers

Metcon:
For time
3-6-9-12-15
Wall Facing Strict Handstand Pushups
3-6-9-12-15
Dumbbell Front Rack Walking Lunges 50/35lbs
6-12-18-24-30
Pistol Squats
— Rest 2 mins —
15 -12-9-6-3
Deficit Handstand Pushups 4/2in
15-12-9-6-3
Double Dumbbell Overhead Walking Lunges 50/35lbs
30-24-18-12-6
Pistol Squats
-25 min cap
-Scale WFSHSPU to piked on floor, half wall walked up

Accessory Work:
4 Rounds for quality
8 Weighted Back Extensions holding plate
:20 GHD Face up plank hold

Mobility:
3 min quad smash per side
3 min glute smash per side
3 min delt smash per side

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Autumn Jarvis
22:40 scaled everything
EMOM ✅ got 4 pull overs with jumping on plates.
13
0
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Celia Osorno
11/12 ohs lunge RX
Split was 12:21
10
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Cody Stelmach
1/15 dbl walking lunge 😵‍💫 // EMOM ✅
That was hard // 15 UB pullovers tho
11
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Danielle Stelmach
Capped 25/30 pistols 17:17 split
HSPU with 35+ab mat, 35# for first part/25# OH, pistols to 45+wallball
7
0
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David Rueckl
Capped second round, 3 of 18 squats
Scaled to HSPU off 24”box lunges 20# All lunges were front rack, no overhead, and feet together squats Showed up and moved forward 30’. Bike 14 cal, 3 black banded pull ups. RX 2 min rest.
11
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Erika Donaldson
7 overhead waking lunges into the 15
35# dumbbell for the first part 25#for overhead. Wall facing hspu with a 25#plate and ab mat. EMOM was able to do 1 pullover
8
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Jessica Ploof
Capped at 9/9 deficit hspu
35# for first half, hspu off 24”box, hook behind pistols, 25# for second half, deficit hspu off 24” box; finished round of 9s after cap
9
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Jim Koehler
24:58. 1 abmat piked wf and reg hspu. mods for all the lunging and pistols
9
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Joe Nygren
Capped
Made it 9 pistol squats into the 24 set. Pistols to wall ball on 35# plate, pike instead of deficit and single 50#db overhead. I did get all the pull overs except only 2 in the first minute, got stuck upside down a couple times
10
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Jordan Teague
Capped. Finished after. Sc.
Push-ups off a 24" box, 30# DB front rack, 20# DB OH lunges, pistols off a box. Bike ✅ 3 strict pull ups w/thick green band ✅
12
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Justin Bruehl
#humbled
✔️
9
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Justin Peterson
22:40 everything unbroken. [Splits: 9:10/11:30]
11
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Liz LeFevre
Capped-7/12 OH lunge.
WFHSPU w/ab mat + 15lb plate, RX everything else
10
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Mel Sanders
Dnf mods
Hspu box & box Def, #35/20, pist to 20"
10
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Pamela Gehl
15 deficit HSPU off box in 2nd set
Piked HSPU off box, 20# Dumbbells-modified pistols. Very humbling workout for me! 8 cals/bike-unsuccessful pullovers-20 pullups
10
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Ryan Froelich
9/9 DHP 🧢
35# L, mod 🔫
12
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Steven Leiterman
12/15 hspu
Finished first half in 14:57 - 2nd half...well.. lots of talking
10
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Sylvia Christensen
1/18 pistols
9:55 split
10
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