Whiteboard Search
Thursday, August 3, 2017

PX

The swim class led by Steve K. is getting bumped to the following Sunday, August 13th from 2-3:30pm at Ashwaubenon High School. Steve is a great swimming coach and will get you in tip top shape for the Granite Games as well as general confidence in the water. 
It is open to every member of our gym and he’d love to have 15 athletes attend so if you can make it, GO!
1.) Every 2 minutes for 10 minutes 3 Snatch Complex: Snatch Pull from floor to low hang (directly below knee) then back to floor and then Snatch. 
Note: concentrate on going directly back in start position after low Hang so when the bumpers touch the floor immediately pull Snatch. (Ha)
2.) PX
Row 30 cal
21-15-9
KBS 2/1.5 pood
Box Jumps 24/20″
Row 30 cal
*3.) Every 3 minutes for 15 minutes 2 Back Squat @ approx 90%
Note: reread Monday’s post and follow Justin’s wise words
*4.) 7 min Hollow Rock & Superman, alternating every 30 sec. Holds if unable to rock.
*5.) Tabata 
Burpee Bar Muscle-ups
Rest 1 minute
Handstand Push-ups 
Note: 20 sec. work 10 sec rest 8 rounds
*6.) Run 1 mile with vest for time

You must login above to log your score

Alyssa DeNoble
9:37
75# snatch
1
0
Add Comment Add GIF
Cancel
Ashley Bourgeois
9:43 35# kb
35# snatch complex.. worked on form :)
13
0
Add Comment Add GIF
Cancel
Brittany Nohr
8:40
Snatches to 105,3x5 strict pu and ring rows, tabata subbed burpee hips to rings for bmu. Hip ext from yesterday done
14
0
Add Comment Add GIF
Cancel
Chris Ness
7:52
2
0
Add Comment Add GIF
Cancel
Darrin Bowers
8:47 Snatches 35# concentrated on form
0
0
Add Comment Add GIF
Cancel
Derek LaBonte
5:44
13
0
Add Comment Add GIF
Cancel
Eric Hansen
9:07
53# KB american
11
0
Add Comment Add GIF
Cancel
Grace Adler
9:46
35# KB. Snatch 55#.
5
0
Add Comment Add GIF
Cancel
Jenni Phillips
9:47 rx woof
55# snatches
2
0
Add Comment Add GIF
Cancel
Kayla Duchateau
7:58
115#snatch
13
0
Add Comment Add GIF
Cancel
Kelsey Waack
7:57 rx
Sn 45# // EC: tabata burpees & pu (thx derek! 👊🏼), hollowrock & superman, mile run w 16# vest (9:00)
14
0
Add Comment Add GIF
Cancel
Krystal Lowney
10:01
35#
15
0
Add Comment Add GIF
Cancel
Laura VanderKelen
8:24 rx 🇺🇸
Snatches @ 75#; backsquats at 180#; tabata done ✅ 1-2 bmu each round and 3-5 hspu each round, mostly 3
2
0
Add Comment Add GIF
Cancel
Lauren Kalil
8:01 RX
snatches light, stayed at 65#...EC BS #205, Muscle up work (actually doing them and some dips and push-ups)
10
0
Add Comment Add GIF
Cancel
Liz LeCaptain
9:18 // 65# Snatch
35# KB
13
0
Add Comment Add GIF
Cancel
Marcie Kyllonen
8:48 (30 cals airdyne/1 pood/step ups)
snatch 65#
8
0
Add Comment Add GIF
Cancel
Matt Fortier
8:38 53# KB
10
0
Add Comment Add GIF
Cancel
Michael Green
8:04 RX
Snatches @95#
4
0
Add Comment Add GIF
Cancel
Michael Heim
6:28
11
0
Add Comment Add GIF
Cancel
Michelle Johnson
8:31
14
0
Add Comment Add GIF
Cancel
Omar CruzRivera
9:57
Snatches @95
7
0
Add Comment Add GIF
Cancel
Pauly VanderKelen
6:31 w/ American Swings
Snatch - 3 rounds @ 145# / 2 rounds @ 155# / *5.) 2 Burpee Bar MUs every round for 8 rounds / HSPU max was 11, min was 6 / EMOM10 - 1 legless rope climb / Hamstring mobility
0
0
Add Comment Add GIF
Cancel
RaLinda Lamberies
9:53 w/35# KBS
1/2 step downs, 1/2 rebounds 55# snatch complex
12
0
Add Comment Add GIF
Cancel
Ross Van Enkevort
8:19
0
0
Add Comment Add GIF
Cancel
Sam Adler
9:27, 40# kb
Snatches 85-95#, run w/ vest
13
0
Add Comment Add GIF
Cancel
Scott Adler
9:05 (1.5 pd)
Sn 55#
1
0
Add Comment Add GIF
Cancel
Sylvia Christensen
15:28
5 rounds: 10 thrusters (65#), 30 sit-ups, 10 DB snatch (45#). Back squat 8x4 (185#). 15 min PC EMOM (150#). Missing this gym!
2
0
Add Comment Add GIF
Cancel
Troy Foley
6:39
125#
10
0
Add Comment Add GIF
Cancel
Ty Krueger
5:30
Snatches at 155#
13
0
Add Comment Add GIF
Cancel
Yvonne Otero
9:06 24#KB, step ups
15#
13
0
Add Comment Add GIF
Cancel
Zach Campshure
8:58
95# sn
7
0
Add Comment Add GIF
Cancel