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Wednesday, April 24, 2024

Lover

Skill/Strength:
Every 2:30 for 5 Rounds
1x [2 Low Hang Snatch High Pulls+2 Power Snatches]
-Start at 70% Power Snatch max and add load each round
-Drop the bar after the 2 high pulls, and for each power snatch

Metcon:
8 Rounds
8 GHD Situps
8 Front Squat 135/95lbs
14 min cap

Accessory Work:
3 Rounds for quality
1 min sandbag bear hug 150/100lbs
1 min Handstand Hold
1 min Wall Sit

Mobility:
3 min hamstring smash per side

Wednesday
April 24
Show Past Classes
WOD
5:15AM-6:15AM
WOD
6:15AM-7:15AM
Open Gym
7:15AM-8:15AM
WOD
8:15AM-9:15AM
WOD
9:15AM-10:15AM
Open Gym
10:15AM-11:30AM
WOD
11:30AM-12:30PM
WOD
12:30PM-1:30PM
Open Gym
1:30PM-3:15PM
WOD
3:30PM-4:30PM
WOD
4:30PM-5:30PM
WOD
5:30PM-6:30PM
WOD
6:30PM-7:30PM

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Alex Ebert
10:45rx
Snatch 115-155
14
0
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Andrew Schwoerer
11:00 RX
Snatches up to 125#
16
0
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Anna Ebert
10:36
Scaled weight and ab-mat sit ups
14
0
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Bradley Boockmeier
8:26. Thought I went relatively quick until I saw Justin and Steven's time....
Snatched up to 185#
18
0
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Brent Kuehl
10:25 Scaled RX weight, Ab Mat Situp
Snatches up to 145#
15
0
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Celia Osorno
7:43
6
0
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Chelsea Sherman
8:39? @85#
Snatch complex to 80#. Accessory work.
15
0
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Cody Stelmach
8:52 rx 🦒
11
0
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Danielle Stelmach
10:48 Rx
Snatch complex: 65-85#
1
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David Rueckl
10:37
First 5 rounds RX GHD last 3 to// 95# squats. Up to 130# snatch Showed up and moved forward 30’
13
0
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Erika Donaldson
Totally forgot my time
75#snatches Accessory✅️
14
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James Mueller
Snatch 185lbs METCON 8:06 RX
14
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Jared Franco
8:38 RX
Snatch complex 135-175lbs
15
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Jenny Wesolowski
11:38 rx *
Had to stop a few times to care for a cranky baby. Power snatch complex up to 80#
12
0
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Jim Koehler
12:00 ghd rx and 95# fs
95# sn complex
7
0
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Justin Bruehl
6:19
Humbled yet again by Ashley B 🙂‍↕️🙌👏🤜🤛
16
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Justin Peterson
5:39. It burned so bad.
Power Snatch work up to 190lbs
15
1
Sylvia Christensen
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Krystal Lowney
9:32 Rx
Snatch skill up to 75#
15
0
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Liz LeCaptain
7:58
up to 115# snatch (I think)
16
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Liz LeFevre
8:14 RX+…. Accidentally did 10 front squats each round…. Not thrilled
Snatch complex- #105
7
1
16 extra front squats 🤣🤣🤣
Sylvia Christensen
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Mel Sanders
7:32
PS complex #60-82
16
0
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Michael Green
6:25
135-175# snatches
12
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Pamela Gehl
10:45 65lb barbell
Snatches 35lbs to 55lbs Accessory done!
16
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Ryan Froelich
9:17 (115 FS)
110-130 snatches
14
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Ryne Koehler
9:56
115-175
14
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Steven Leiterman
6:14**
**Changed front squats to back rack lunges @135lbs
14
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Sylvia Christensen
7:04
95- 115 snatches. Monday’s strength/metcon
13
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Theresa Rosenquist
8:31**
**Kinda scl'dAF! #35 GobSq & GHSU(😃!), Str&Skl: 5 KB HP + 5 KBSn: 26/35/35/35/44 (3 & 3), Bike: 210 cals. Shldr PT & trap smash.
13
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Tim S.
Strength only
first time heavy in 3 months. wasn't pretty. 40 bc2b/bpu
7
0
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