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Tuesday, July 2, 2019

Mace Windu

On the Fourth of July, the gym will be open from 8:00-11:00am for the Hero WOD Scooter. After that, the annual Beer Mile will be at Betsy and Grant’s house at Noon. There will not be a grill out after the Beer Mile this year, but you can bring a dish to pass for a family friendly social.
1.) 20 min to establish 1RM Power Snatch
-Don’t repeat a current personal record. Go at least 1lb over!
2.) 10-8-6-4-2
Strict Pullups
GHD Situps with Medball 14/10lb
*3.) 15 min Bar Muscle Up practice
*4.) 5×5 Clean Grip Deadlift @ 95% of SQUAT Clean

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Amanda Zeamer
4:23
Bands and ab Mat with 14# pound ball, snatch to 70
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Ashley Rusch
82# PS. Not sure on WOD time
0
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Ashley Zimdars
5:32, green and red band, KB swings
70# power snatch PR
5
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Bradley Boockmeier
4:12. Honestly I might have had a few no rep pull ups.
240# Power Snatch!!!! Didn’t get to try any more
8
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Bruce Hoffort
6:06
Two purple bands, 14# abmat. 140# power snatch. #backinthesaddle
8
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Cassie Christianson
135# PR power and regular snatch 🤔
3
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Christopher Adam
2:55rx; 190 snatch(15# from prior surgery PR)
5
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Derek Zehms
3:36 rx
205# power snatch for a 20# pr
3
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Emma Waack
130# snatch- 35#PR
6:06 (red band for Pull-ups); dragon bowl prep
13
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Grace Adler
4:33
Abmat sit up w/ 14# WB. 105# power snatch - not PR.
10
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Hollie Bauer
80# PS PR (failed 82# after multiple attempts 🤦🏼‍♀️)
Banded strict pull-ups and med ball GHDs
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james macco
4:47 And I had zero no reps, Bradley Boockmeier. 😏
140# PS. Not a pr.
6
2
Tie. Just saying.
Megan Vogel
Liar. You did jumping, kipping, with 3 bands, and still couldn’t get your chin above the bar.
Bradley Boockmeier
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Jeff Stemper
3:28
230 PSnatch ttb/mu work
1
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Jennifer McFall
5:22 abd mat su, band pullup. 105lb power snatch PR
8
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Jim Koehler
5:45 with band...abmat situps
167# power snatch
5
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Justin Peterson
217lb Power Snatch PR (arguably below parallel 😜)
2:40 WOD
3
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Kelsey Waack
100# p. sn. (PR)
5:30 w green band // dragon bowl wod
9
1
Yeah you did!!!!!! 👊🏻
Megan Vogel
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Krystal Lowney
A lot longer than Buntin but Rx
PS at 82# (2# PR)
10
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Liz LeCaptain
6:34
115# Power Snatch
10
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Megan Vogel
140# snatch (-10#)
Moved thru the WOD. pulling up this caboose with no kipping... not so easy. 🤷🏼‍♀️
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Michael Green
4:54
187# ps 2#pr
11
1
And I didn’t catch it for the gram?!?😝
Krystal Lowney
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Michael Heim
4:58
195# power snatch
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Pauly VanderKelen
3:32
Power Snatch: 190 PR, 195 PR, 200 PR, 205 PR! / 5 rounds of 5 Bar MUs ever 3 minutes.
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Sam Goldsmith
9:39
147# snatch
5
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Tim Houge
176lb/80kg Lifetime PR P. Snatch
Been weightlifting for almost 6 years now so this was pretty huge for me. WOD in ~6 minutes
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Timm Uhlmann
3:40
PRed SP from Monday and PS today, both set to 145 haha
3
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Tom Fameree
Present
155# ps
7
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