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Tuesday, October 2, 2018

Whiskey & Rye

New Gymnastics curriculum coming this Month. . .

Changes: 
  1) Focus on a specific movement each month (October is pullup month)
  2) Three class time slots: one during the day, one in the evening and one on the weekend  (10/18 4:15pm, 10/20 11:15am, 10/23 8:15am)
  3) In class instruction as well as progressions for you to practice on your own

We are trying out a new approach to helping build our skillset by focusing on one movement each of the twelve months.  You only need to come to one class a month as each class will cover the same skill. 
Have a great Tuesday!

Troy Foley 1:59AM on Oct 2, 2018
It wasn’t supposed to go live yet.
Grant Soletski 2:06AM on Oct 2, 2018
How’s that?
Grant Soletski 3:14AM on Oct 2, 2018
1.) Every 3 minutes for 15 minutes 3 Snatch from Blocks @ Hang, adding load each round establishing 3RM 
Then 
3 minute AMRAP @ 90-95% of 3Rm
*2.) Repeat no.1 using Snatch Deadlift and Bent Over Row with 5 reps intstead of 3 establishing a 5RM with a 2 minute AMRAP 
*3.) 50 alternating Pistol Squats holding 1.5/1 pood Kettlebell. Every time you pause complete 10 Alternating Box Step Ups (no KB) with a 24/20” Box
1.) Whiskey & Rye
30 cal Assault Bike 
30 Overhead Squats 115/85lb
30 cal Assault Bike 
*2.) Strict Press 5-3-3-1-1
*3.) 400’ Slam Ball Throw (palms up pushing away from the center of chest)
5 Hand Release Push-ups after each throw 
Note: Record weight of slam ball. Rig to rig is 40’ FYI
*4.) 5 Rounds 
40’ Overhead Kettlebell Walk 1.5/1 pood
30 second Handstand Hold
*5.) 10 minute EMOM
odd: 5 Strict Ring Dips
even: 10 Banded Ring Dips
note: The banded Ring Dips should be done unbroken
*6.) 3 rounds
20 Hip Extension 
15 Reverse Hyper
10 GH Raise

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Alyssa DeNoble
9:43
^44kilo snatches. Ring dips✅
1
0
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Amanda Zeamer
Yesterday’s wod, some other stuff at work
7
0
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Ashley Bourgeois
11:41 35# ohs
^25kg clean, 12 @ 24kg
3
0
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Barbi Gossen
8:29, at 65#
Snatch to 47 kg, 45kg :8ME
1
0
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Bill Binsfeld
5:33
Up to 80 Kg
6
0
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Bradley Boockmeier
4:14
98kg snatch
11
2
👌
Christopher Adam
dannnnggg
Sylvia Christensen
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Cassie Christianson
Up to 46 kilo snatch
Rx but lots of baby breaks so not sure of time
1
0
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Chris Ness
5:05 RX. hs 198lb
1
0
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Christopher Adam
6:50; 75 kg snatch
3 rds Ghds :60 plank
5
0
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Chuck Brehm
4:14
98kg
4
0
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Cody Stelmach
6:40
1
0
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Dusty Neubauer
6:11 55kg snatch
9
0
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Eric Hansen
8:44 95#
9
0
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Erin Buntin
8:45
Mod 75# Hang Power Sn
10
0
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Grace Adler
10:17 🐢🚴🏻‍♀️
65# OHS. snatch up to 28kg. 12@25 kg
3
0
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Grant Soletski
7:33/50k
3
0
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Hannah Fameree
8:28 @ 65#
Snatch ^ 36kg
4
0
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james macco
54kg for snatch
1
0
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Jamie Neubauer
8:00
Snatch 40 kg
1
0
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Jason Haw
42 Kg snatches, 6:40 55# OHS
1
0
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Jeff Stemper
225# x 3 (no idea how many KG?)
5:23 or 5:33 Rx. The numbers blur after the assault bike.
3
0
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Jenni Phillips
Present 🐢
3RM up to 35kg, 5 at 31kg
1
0
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Jennifer McFall
7:37 70lb, row (were no assault bikes). Press 55-100, failed 105
5x2 BS increase WT. 125-205, PR
7
0
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Jenny Wesolowski
9:37 scaled using 25 lb
Snatches up to 30 kg? At least 29kg. Working on form and mobility. Need wrist wraps! Starting to hurt.
3
0
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Jim Koehler
7:59 RX
up to 60kg.....9 at 55 kg
5
5
Happy bday!!
Christopher Adam
Happy birthday buddy
Sylvia Christensen
Happy Birthday Jim. 60 never looked so good!!
Bill Binsfeld
Proud of you for being in the top .69% of your age group in terms of strength💪🏽💪🏽💪🏽
Sylvia Christensen
Thanks guys! Means more than you know!
Jim Koehler
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Justin Peterson
4:49
95kg Snatches, 8@85kg
4
0
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Lauren Kalil
8:24
Snatches up to 56kilos...3 rounds: 200m run, 9 HSPU, 7 squat cleans 185/125, 5 Thrusters 185/125, 3 BMU... strict press up to 95# (no PR), snatch balance up to 155# (5# PR)
6
0
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Liz LeCaptain
9:53
42kg snatch
12
0
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Megan Vogel
5:46 RX / 52kg snatch
200’ slam ball throw/HSPU. HSW 20’ - 20 GHD x 4 rounds. Hip ext/rev hyper/gluts ham x 3 rds. Mob.
12
0
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Michael Green
6:07 rx
75 kg snatch
8
0
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Pauly VanderKelen
Rest Day
Calculus 2 homework. Snatches and Whiskey & Rye completed on 10/3/18 - 80kg & 4:25 with UB OHS.
1
0
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Pratik Gupta
10:22 RX for bike and OHS. 59 KG for hang snatch from blocks. 9 reps for 3 min AMRAP Snatch
1
0
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Rachel Meyers
✅ didnt look at the clock. #75 ohs
3
0
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RaLinda Lamberies
32kg hang snatch 12/10:44 RX
8
0
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Ryan Froelich
8:42 Rx
^56 kg, 50 kg x 11 (S from blocks)
10
0
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Scott Adler
5:50 (75#)
33kg sn, 6@30kg
4
0
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Shannon VanPay
8:11 rx
Snatch ^39kg - 2 fails Then 8@35kg
4
0
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Sylvia Christensen
6:45
^60kg snatches. EC stuff
8
0
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Theresa Rosenquist
Movin' again!
BFR knee: 15' spin, chat, 3×{RDL/SA BOR/Banded walk/5' Step/WL. More chatting & more BFR knee.
0
0
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Timm Uhlmann
7:03 rx 57kg snatch
A few more MU. Handstand walking. EC 2 sprict press to 125. Bench press to 175, 10@145. Failed to math 10% lol
5
0
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Tom Fameree
5:52 Rx
55kg snatch
12
0
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Troy Foley
5:10
70kg; 7 @ 63
7
0
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Yvonne Otero
10:49, 10 @ 30#, 20 @25#
^35# snatch, 14 @ 30#
9
0
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