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Monday, January 19, 2015

Rattata

No more distractions.  It is just you, the winter’s cold and one tough gym.  Make the most of your time these next couple months as you’re going to want to be ready for the Open, Regionals, the Games and most importantly Summer! Beach body season, yeah!!  🙂
Happy Monday and don’t you all worry the Packers will be back to avenge this one next year!
1.) EMOM for 8 minutes 3 position Snatch (HH,H,F)
No fails.  Do not drop bar during complex
2.) WOD
3 rounds
Row 500m
50 Double Unders
12 min. cap
3.) 7 min. alternating every 30 sec. Hollow Rock & Superman
Holds if unable to rock
4.) Front Squat 3 x10 UB, rest 90 sec.
Unbroken means no pause on top
5.) Split Jerk from blocks 5 x 2
Drop to blocks after 1st rep and immediately reset, rest 90 sec

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10:17
75# sn, 125# fs
1
0
Pauly VanderKelen
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Alex Peterson
7:30
worked to 185 snatch complex. 225 front squats
13
1
Flyin' on that Erg!
Ty Krueger
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Alyssa DeNoble
10:54
70#snatches
4
0
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Anne Hoffman
subbed 400 m run for row. time capped after 3rd run
65# snatches; EC FS at 95#
11
0
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Cassie Christianson
11:19 rx
8
0
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Che Ater
Capped with 30 DUs left. They were my enemy today.
65 --> 75 snatch emom. Up to 125fs 3x5 (knee was not a fan). 3x2 jerk to 135. Failed at 140 (shoulder not feeling it). Overall, my body is falling apart. Yippee!
7
0
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Eric Johnson
10:28 RX
13
0
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Erin Buntin
9:36 RX
up to 80# SN
21
0
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Garrett Lowney
7:39
I forgot how to do DUs on the last set.
8
0
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Grace Adler
10:30 rx
65# snatch. Sam- capped with 100 DU total across 3 rds; 55# snatch. Jackson - 9:46 RX; 55# snatch.
13
0
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Jamie Kemen
Capped w/4 DU left. Grrrr.
60# snatch emom
18
0
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Katie Warden
10:45 Rx
65# snatches
3
0
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Kimberly Nault
10:47
125-135# 3x10 UBFS
12
0
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Krystal Lowney
4 mi run
Weird schedule today.
19
0
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Marcie Kyllonen
capped with 26 dus remaining :/
65# snatch emom
8
0
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Mary Stueber
Time cap - thru 3rd row
DU cap. Finished with my fastest 500m row yet. 60# snatch
19
0
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Matthew Luepke
10:32 SU
95# snatch135# Front Squatsup to 195# Split Jerk, new PR!
12
2
Thanks for the shirt! Let me know what I owe you :-)
Mary Stueber
And nice job on the PR!
Mary Stueber
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Michelle Johnson
Hit cap w/ 20 DUs to go
Broken jump rope, then general DU malfunction)-: Up to 75# snatch
19
0
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Nate Hall
9:02
95# snatch bar path and depth/ FS at 195x10, 215x10, 225x10 unbroken.
19
0
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Pauly VanderKelen
8:18
165# snatch EMOM / FS: 2@205#, 1@225# / Split jerks: Worked up to 275# / MU practice
0
0
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Robin Mueller
Capped at 402 in the last row, 2 min DU att & 50 SU
55#snatch EMOM, HR/SM, 3x10 FS @ 55#, 5x2 SJ @ 55#
1
0
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Ryan Froelich
10:06 Rx
Up to 105 3-position snatch
19
0
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Sal Bertuglia
10:25
95# Sn
9
0
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Scott Adler
10:05 (air squats vs dus)
8x7 ohs @ 95#
15
0
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Shane Hanson
8:05
7
0
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Steve Broekman
10:42
9
0
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Ted Kemen
8:37
95# snatch emom
22
0
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Theresa Rosenquist
9:42 rxd
3 pos Sn: 55>60 (GBBC Sat&Sun), 7×30 SM/HR, 5×{10 FS@65%;
15
0
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Tina Schmidt
9 something; subbed 500m run for row
105# snatches.
11
0
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Ty Krueger
8:08
Snatch sets: 155x2, 165x1, 175x1, 185x2, 195x2; 10x3 Unbroken front squats-225x1, 245x2
21
0
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Yvonne Otero
capped @ 412 in last row...
25# snatch
4
0
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