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Monday, November 30, 2020

Big Oof

Today’s Snatch Complex is intended to be done without setting the bar down. Prioritize that, even if it means lowering your working percentage.

Kenzie Christy 8:32PM on Nov 27, 2020
😁
Cody Stelmach 8:42PM on Nov 27, 2020
Is the Arm Pump, supersets?
Kevin Hansen 1:26PM on Nov 28, 2020
Kevin - yes
Cody Stelmach 9:12PM on Nov 28, 2020

Strength/Skill:
E2min for 10 min Snatch Complex (1 Hang + 1 Full) @ 70%

Metcon:
12 min AMRAP
24/18 cals Assault Bike
18 Overhead Squat (115/85)

Accessory Work:
4 rounds
10 Hip Extension
10 Back Extension
10 GHD to Parallel

Arm Pump:
Bicep Curls into Hammer Curls 4×15
DB Kickbacks into Banded pushdowns 4×15

 

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Amanda Zeamer
3 rounds plus 14 cals
Goblet squat and chased the arm pump. Done at home
5
0
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Carrie Schatzman
55# snatches; 2rounds + bike & 5 ohs; arm pumps 2 rounds
0
0
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Cassie Christianson
4 rds + .5 cals
95# snatches
6
0
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Cody Stelmach
3 rds. + 12 OHS rx
Up to 155# on snatches // killed that pump sesh
12
5
Ian Wilson
Ian Wilson
But what about the pump sesh!!??
Mike Cegelski
Ohhhh absolutely got that pump sesh in at the end 🤣
Cody Stelmach
Good update lol
Mike Cegelski
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Grace Adler
3+6 cal
65# OHS. Snatch complex 55#(3) 65# (2). Bro sesh ✅
11
0
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Grant Soletski
3+6 cal 95lb
3
0
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Greg Goffard
2 + 10 OHS 105#
105# Snatch
2
0
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Ian Wilson
115# snatch - good practice
3 rounds on the workout - also some good overhead practice
14
0
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james macco
3 + 5 cals.
Complex @ 125#
4
0
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Jennifer McFall
65lb snatch. 65lb for WOD 2 rounds + 9 ohs
3
0
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Jim Koehler
11,473 m row
5
0
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Justin Peterson
4+14 Cals
Snatch Complex at 175lb
12
0
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Kenzie Christy
9 ladder 6,12,18,etc RKBS abmat SU 53/35 or 70/44, 6 rds + 67 RX++ w 53#
4x7/13 FS/BS @95# def DL @160 snatch complex 1 hang 1 full @95 8emom 5 def HSPU 50m sled push 20min armless bike
12
0
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Kevin Hansen
4r
145-175 snatch + Arm Pump! Fun workout!! Went unbroken on OHS
14
0
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Krystal Lowney
3 rounds + 2 cals 65#
Snatch skill up to 65#. 3 rounds of bro sesh, that was tough!
13
0
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Liz LeCaptain
3 + 5 cals
100# snatch / Arm Pump 💪🏼
15
0
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Mike Cegelski
3+ 4 OHS
95# Snatch Complex 3 @ 115, 2 @125 Pump Sesh- Cuz No One Wants Wimpy Arms
6
0
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Scott Adler
4+11 cal (65#)
55# sn
9
0
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Sean Manion
3+9
95# for wod. 115# Snatch complex
6
0
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Shannon VanPay
3 + 18 cals RX
Snatch 75, 85, 95#
6
0
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Sylvia
3 + 1.2 cals lol
110# snatch. Pump sesh (used every dumbbell on the rack)
5
0
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Theresa Rosenquist
3R + 5 OHS**
**Mods: #15 bar, Sn complex w/ SA KB: 2 ea arm +2 Gob.Sq @#35. Arm pump @ #10x4.
7
0
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Timm Uhlmann
3 + 24 cal
Big Oof is right
0
0
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Trevor Snyder
3 rds + 8.2 Cals rx
115# snatch
7
0
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Yvonne Otero
3 + 18 cal, 35#
12
0
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