Let It Ride

Wednesday Apr 26 2017


I want to congratulate Paula on finishing 107th in the world and Tom finishing 70th after the Online Qualifier. I am beyond impressed with how far you both moved up the rankings. Little bit of work in these next 12 months and I truly believe you both can be games bound. I and the rest of the gym say Bravo you two!
Joe from Aurora will be in Wednesday morning to check out any tweaks you may have so utilitize him!
We will let you know tomorrow if you got the Coliseum and Festival Tickets on tomorrow's post prior to them going on public sale on Thursday. Everyone that requested tickets are guaranteed Festival tickets so make sure you get me the money as we spent over 6 grand for them!  I'll make contact with all of you that requested tickets in the next day or two to make sure we are on the same page. 
1.) Every 2 minutes for 12 minutes 1 Snatch High Pull->1 Snatch->3 Overhead Squats
2.) Let It Ride
14 minute AMRAP
21 Thrusters 75/55lb
400m Run
*3.) SPUC
5-4-3-2-1-1-2-3-4-5
Strict Narrow Grip Pull-ups
Strict Wide Grip Pull-ups
Strict Chin Ups
*4.) 5 rounds
10 Bent Over Row, Supinated Grip 95/65lb
10 Single Leg Deadlift, (10 each leg) 95/65lb
*5.) Accumulate 6 total minutes in plank
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Barbi Gossen29d

Great job Paula and Tom!

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Jennifer McFall29d

What time is Joe in at?

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Chris Ness29d

Yeah that would be helpful since morning is 12:00 am to 12:00 pm

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Theresa Rosenquist28d

Tom and Paula --- Well done!!!!!

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I have no Idea how many rounds...not many...sitting on a beach is way easier though...🏝☀️
^105 snatch complex
2rds + 21 thrusters rx
Snatch up to 70 failed 75, one hour of accessory work
4 rds+ 250m just empty barbell
Complex^120# My upper body was sluggish today. EC 4&5 done
4 Rounds + 25 GHDs
10k row before class. Monday's squats instead of snatches- 10 @ 135, 165, 185, 205, 225, 245. subbed 25 GHDs instead of 21 thrusters.
4rds + 21 thrusters
Snatch ^100#
3 + 14 thrusters.
Whew!! Snatches 55-85#
2 RNDS + 200M RX
Snatch work
3 rds + 50m rx
Complex 65# ; SPUC'ed it
3 rds + 21 thrusters
Snatch complex up to 125, rows and rdl with empty bar. Planks with 25 lb plate
Completed to 185 ( 212.5 snatch pr). 3.99 rounds first 3 sets unbroken
155/just shy of 4rounds
6 min plank done in 4 & 2 min segments bent over row/single leg dl donzo
3 rounds + 2 thrusters
60# snatch
4+19 thrusters
SN: ^ 180# (hit 190 but not unbroken)
3 + 12. Not my best effort.
Snatch complex @ 135. SPUC for EC.
3 rounds + 1:15 of run - feeling sluggish - took a back off day
3+25 m (35#)
Up to 60# snatch work
3 rounds completed a tad bit after 14 mins
3rds and 16/21 thrusters...row for run
135# complex.failed 145#
3 rounds exactly
complex 75# - 95#
155, 3+200m
3 rounds
Snatch up to #60
125#snatch complex. 1.56mi run before
3rds BTN thrusters and 500m row
4 rds + 10 thrusters
Snatch complex up to 105#; yoke walk/clean from yesterday done @ 145# and 25's; 5 rds BOBR/DL 65#; 3,2,1,1,2,3 rx pull-up challenge; 6 min planks done in 1 min rds
4 rounds RX
Up to 90# snatch... failed 95# ugh...EC plank hold and single leg DL/rows...worked on C&J up to 120#
3 Rounds + 14 thrusters ^70# snatch
3 rds+7 thrusters...55#-1rd 45#-2rds
snatch ^85#
3rds (35lb) up to 55# complex
4r & 7 thrusters
#115 Snatch
3+150 m run
155# snatch complex
4rds + 18 thrusters
up to 80# sn
4 rds (1/2 mile 🚴 vs run)
Snatch/OHS ^ 175#
4 Rds + 200 m sumo high pulls for thrusters
Clean and front squat instead of snatch/OHS ^ 235 10# PR felt easy thx Derek!!
4 rounds + 21 thrusters
Snatch complex - 95 WU,115 WU,135 WU,145,155,165,175,185,195# / *4.) Complete / Warmed up my clean to complete *4.) from yesterday, but my CNS was fried from DL yesterday so I just did yoke walks instead. 8x20m with (4) 45# plates on the yoke. / SPUC complete.
Snatch ^115. Ec. Yolk carries and cleans with laura! Front squat.
9.5 miles on The Embaracadero
almost 4 rounds...
95# Snatch all 6 rds
3rds+150m (21 fs+ 21 box hspu)
75# sn
4rds 250m
^225# complex
3 Rounds + 300 meters
85# snatch
4R + 5 Thrusters**
**Scl'd w/ #18 KBTh & 1/2 mi Assault Bike; Sn&OHS complex to #40 (getting there).
4 rds + 21 thrusters
Snatch up to 125#
145# complex