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Monday, June 15, 2020

Wonder

On this Monday are you choosing to enhance your fitness or are you going to put it off for another day? If today is the day, our doors are open and our coaches are ready to facilitate that wish. If you happen to be the one that puts it off, we’ll be here patiently waiting for you to come through our doors.

Have a great Monday.

1.) 20 minute EMOM 1 Snatch @ 70%

2.) Wonder

5 rounds

25 Air Squats

20 GHD Sit-ups

15 Alternating Jumping Lunges

10 Hand Release Push-ups 

5 Bar Muscle-ups

Extra Credit

1.) Clean Deadlift – 1 x 5 @ 100%, 2 x 5 @ 105%

Note: use hook grip

2.) 3 Back Squat every 1:30 for 6 rounds @ 75%

3.) 5 rounds

10 Supinated Grip Bent Over Barbell Row 

10 Back Extensions

10 Wide Grip Strict Pull-ups 

 

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Cassie Christianson
A long ass time..
105# snatches
4
0
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Cody Stelmach
22:69 rx
Woah 😳
8
0
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Grace Adler
17:02
GHD to //, step lunge, box BMU. Snatch 70#(10)/75#(10).
9
0
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Grant Soletski
19 ish banded BMU
125 snatch
4
0
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Holly Snyder
16:31
GHD to // for 2 rnds- Ab Mat Sit-ups for 3 rnds; box BMU. Snatches 70#
8
0
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Ian Wilson
14:52
11
0
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james macco
17:12. Mup’s from a box.
SN EMOM 115# - 130#
11
3
Jim, Did I ever tell you how attractive your profile pic is? Fun times this morning!
Ian Wilson
Ian Wilson
Ian Wilson
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Jennifer McFall
15:24. Abd mat su, ring row for MU. 45lb snatch
Still working on building shoulder strength
5
0
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Jim Koehler
15:38. Abmat sit-ups. Ring rows for bar mu
175# cleans for snatches
7
0
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Justin Peterson
13:48 (that’s a lot of GHDs)
175lb Snatches
11
1
Ian Wilson
Cancel
Kenzie Christy
21:43 banded MU
snatches @ 95# 5 rounds of Sunday’s wod then ripped hand 7:55 clean DL @ 185 and then 195# BS @ 170# 3 rounds of the accessory WOD
9
0
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Laura VanderKelen
16:27
Snatches @ 95#
8
0
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Linda Allie
25#snatch 18:30 ab mat sit-ups, regular lunges, modified BMU’s
1
0
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Liz LeCaptain
24:34 - BMU from a box on the last round
100#-105# Snatch
11
0
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Michael Heim
16:34
155# snatches
4
0
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Pauly VanderKelen
16:40
10 snatches @ 165#, followed by 10 @ 175# / Strict Press up to 155#, then 5x5 @ 135# / 3x10 Arm Curls with 25, 30, & 35# dumbbells.
2
0
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Ryne Koehler
22:56 lot of mods
155 snatch
8
0
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Scott Adler
11:21 (ghd to //, strict pull-ups vs bmu)
55# sn sets of 3
3
0
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Sylvia C
17:23 🦋
105x10, 110x10 snatches. 175# BS EC.
5
0
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Theresa Rosenquist
Rest Day
Foundational strength & Mobility (3x N4T!{200m Row/Sq.Pry/BOSU plank/GHSU/GHHE/BA-SPU/BOSU push-up/Super Couch Stretch/RevHyper/EvilWheel/Banded shoulder ROM
9
0
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Tim Houge
15:27 abmat sit-ups and strict pull ups
Short legs for the win today Snatches at 155 only a couple misses
10
0
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Tina Schmidt
15:09
1
0
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Trevor Snyder
18:12
Two of the rounds subbed abmat sit-ups for ghds ; 125# snatch
8
0
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Troy Foley
19:11
Banded pull-ups
10
0
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Yvonne Otero
3 rds @ 12:30
15 - 30# Snatch
10
0
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