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Wednesday, August 19, 2020

Momentum

Dang, the realization that the way you’ve been doing it ain’t gonna cut it. It’s a moment that you hate to see come yet equally appreciate the timing of the realization as it’s usually needed to resolve random stuff. Anyway’s, just like the classic break up line says, it’s me not you, you’re not actually lying. If something just ain’t working with your fitness come see us and we promise to never dump you as long as you squat well, use a hook grip and have really great posture. On Ramp is always running and free class every Saturday morning at 8:15am, stop in anytime.
Have great Wednesday!

1.) Momentum
17 minute AMRAP
500 m Row
12 Toes to Bar
12 Burpees over the Rower
**complete no. 2 or no. 3 with remainder of class**
2.) Every 3 minutes for for 5 rounds adding load each round:
1 Snatch Pull to Hang, pause 2 sec
Floor, drop
1 Snatch Pull to Hang, no pause
Floor, controlled drop setting up for TnG Snatch
1 Power Snatch
Note: start at approx 60%
3.) 7 Back Squat every 3 minutes for 5 rounds @ 80%
*4.) EMOM for 10 minutes
Odd: 4 Overhead Squat @ 70%
Even: 7 Chest to Bar Pull-ups
*5.) 3 rounds
20 Medball V-ups 25/16lb
20 Kettlebell Russian twists, light kb

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Alex Ebert
1 burpee shy of 4 rounds.
Snatch complex up to 115
9
0
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Bradley Boockmeier
There was 0% chance I was doing burpees today.
Lifted all the weights
8
1
Justin Peterson
Cancel
Breanna Zold
3+92 Meters
145# Back squat, only did half due to Grant talking too much and making the class run over
10
1
That did happen.
Grant Soletski
Cancel
Cassie Christianson
4 + 230 m 😓
205# BS
1
0
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Cody Stelmach
4 + 5 B.O.R. rx
BS at 275# for 5 rounds, took only 69 minutes to do
7
0
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Eric Hansen
3rd + 9 T2B
Snatches to 135#
13
0
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Grace Adler
3 + 2 burpees
Snatch EC - 55# 10 sets + 5 power snatch. Short on time - did light and fast.
7
0
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Grant Soletski
3 rds + 1 t2b 205lb
Very satisfied with my squats. All tre’s on T2b
0
0
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Holly Snyder
3 rnds + 6 T2B
A couple fails on T2B, but worked on stringing together with no kip in between 65# for snatch work
0
0
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Jim Koehler
4rds and 50 m. toes to j cups
175# clean complex for snatch. 5000 m row in 21:58
5
0
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Justin Peterson
5+105m
Back Squats at 370lbs
11
0
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Kenzie Christy
4+240m
snatches to 100 light day today!
9
0
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Kevin Hansen
4rd + 500m + 7T2B
Snatch: 115/125/135/145/155/165 Squats: 7x5 @ 300
13
0
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Krystal Lowney
3 rds + 3 ttb
Toes didn’t always make contact. At home😕
8
0
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Liz LeCaptain
4 rounds
65-105# snatch complex / mobility
10
0
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Michael Green
4+9t2b
Snatch up to 195#
10
0
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Pauly VanderKelen
Rest Day
Spent time with Wifey
0
0
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Sal Bertuglia
4 rounds + 62m
Snatch up to 125#
14
0
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Sam Carter
4+180m
T2B unbroken
8
0
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Sara Weber
4 rds + 500m + 12 kips + 5 burps
0
0
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Sarah Anderson
4 + 28 meters
140 back squat
1
0
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Scott Adler
4 rd + 230m
165# bs
13
0
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Theresa Rosenquist
Strength & Accessory work
BS@#125, SL RDL 25-35, #25 DB AMSU, #25 TGUs
10
0
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Trevor Snyder
4 + 20m
Mobilized
4
0
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Troy Foley
4 rds + 6 burpees (toes above hips)
Up to 115# snatch
8
0
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Yvonne Otero
2 + 2 BOR, toes 2 rig
Snatch 35#
9
0
Cancel