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Tuesday, June 23, 2020

Egsalant

We do not know what is going to happen. We know what has happened but to what has not yet, we have no clue. We have expectations, hopes and dreams in abundance but the knowledge of what lies ahead is unknown. If we knew the future we would no longer make mistakes or at least get on the correct path to right the future wrong. Imagine that, changing our habits because we know what lies ahead in our future. I cannot type this and tell you I can guarantee you millions in the stock market or that the earth will self destruct in 12 years but I can guarantee this to you if your diet is poor, posture is greatly lacking and your rest is unstable getting older will be much more expensive and quite uncomfortable. Shape your own future and start by walking through our doors. Free class every Saturday morning at 8:15am and July On Ramp beginning on July 6.

Hello Tuesday.

1.) Snatch Pull – 2 x 2 @ 95% (of snatch), 2 x 2 @ 100%
2.) Egsalant
10 min. AMRAP
6 Alternating Front Rack Lunges, 185/135lb
3 Bar Muscle Ups
200m Run

Extra Credit
1.) 2 Power Snatch 1 Overhead Squat – 1 x 1 @ 70%, 1 x 1 @ 75%, 80%, 3 x 1 (1 1) @ 85%
2.) 2 Power Clean + 1 Jerk –2 @ 75%, 1 @ 80%, 3 @ 85%
3.) 10 minute EMOM
10 pushups
10 Sit-ups
Note: sit ups are feet secured under dumbbells and hands intertwined behind head

 

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Cassie Christianson
4 rds + 6 lunges rx
Up to 140 snatch pulls
6
0
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Christopher Adam
5 rds
EC PC+J complex
7
0
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Cody Stelmach
185# lunges killed me, BMU went well tho
6
4
Ian Wilson
😩☠️
Cody Stelmach
Justin Peterson
❤️
Cody Stelmach
Cancel
Eric Hansen
4 + 2 lunges mod
115# mod MUs
10
0
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Grace Adler
✅ BMU practice
95#/105# snatch pulls
10
0
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Holly Snyder
4 rounds + 5 lunges
85# jumping BMU from box 85# 95# snatch pulls
6
0
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Ian Wilson
4 + 6
8
0
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Jacob Spielbauer
4 + 3 MU RX
8
0
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Janelle Nehs
4 rds + 6 lunges + 1 BMU
Training bar + #10. Box jump M over
0
0
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Justin Peterson
6 + 1 Lunge
Snatch Pulls up to 245lb
9
0
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Kenzie Christy
4+9 banded MU
snatch pulls @ 130# and 135 p snatch @ 80, 85, 90, 95 p cleans @ 110, 115, 120 EMOM✅ 4 rds 40m 53# KB suitcase carry L/R 10/10 SL 26# KB RDL
7
0
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Laura Bosacki
4 rds
45# snatch pulls 55# lunges modified BMU
6
0
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Laura VanderKelen
5 rds RX
Snatch pulls @ 125 and 130
7
0
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Linda Allie
35# snatch pulls 35 # for lunges Modified BMU, 4 rounds completed
7
0
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Liz LeCaptain
3 + 80m RX
5 min EMOM 10 push ups/10 sit ups
10
0
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Matthew Mueller
4 rds + 4 lunges
45lb bar lunges. 20' box MUs on low bar.
0
0
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Michael Green
4+3bmu’s RX
Up2 225# snatch. 7:15 fun
13
0
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Mikayla Hanrahan
3+6 lunges at 95# 9 ring rows/push ups
Snatch pull up to 100# PS+OS up to 75#
6
0
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Pauly VanderKelen
Rest Day
Felt exhausted after work, so I took a 2 hour nap when I got home :) "Egsalant" complete on 6-24-20 with 5 rounds + 5 Front Rack Lunges.
0
0
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Rachel Meyers
3+ 50m run, pushups and ring rows #85
Snatch pulls to #95
8
0
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Ryne Koehler
3 rds just after time
220/230 S Pull
4
0
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Shannon VanPay
3 + 6 lunges at 135#
BMU off a box
8
0
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Sylvia C
4+2 BMU
115-155 snatch pulls. 5x5 strict pull-ups w/12# into 5x5 strict no weight
6
0
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Theresa Rosenquist
Swingin’ Annie - 17:09
50-40-30-20-10 ea: SU(x3)/KBS(#35)/AMSU -> RDLs (30R/30L@#35)/55 push-ups/BORs(40R/40L)/90 WL/Banded XOSymm
6
0
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Tim Houge
4 rounds 135# lunges, pull-ups, biking
Snatch pulls at 205-225# Power snatch EC up to 155 and yesterday’s C&J EC up to 220#
11
0
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Tina Schmidt
4 + 100m Rx
Snatch high pulls at 135/145#
11
0
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Trevor Snyder
4 + 2 lunges
135# lunges
4
0
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