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Friday, May 28, 2021

The Beach Boys

Our annual Memorial Day Murph workout will be done at the gym Monday morning on a rolling schedule with start times anywhere from 8am-11am. The gym closes at Noon, so plan to start early enough to finish. Just show up and lay it all out for those that have given it all for us!

O 👀
Sylvia Christensen 6:31PM on May 23, 2021

Strength/Skill:
Every 90 Sec for 10 Rounds
Snatch Extension + Snatch High Pull + Snatch @75% Max
-Drop after the extension or the high pull and reset if needed

Metcon:
Run 400m
30 Strict Handstand Pushups
Run 800m
30 Strict Pullups

Accessory Work:
4×10 Single leg touchdowns off a box (work on pistols- touch heel to floor behind hips)

Mobility:
3 min Supernova Glute Smash, per side
3 min Supernova Hamstring Smash, per side

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Alex Ebert
17:07
Did 27/30 strict HSPU with 25# plate and ab mat... couldn’t get the last 3 and used a box. Snatch at 110#
1
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Bradley Boockmeier
LOL we're just gonna leave the time out of this one for me today.
Snatch thing at 205#
11
2
Leashed!
Ian Wilson
Yes. Leashed. By my own body weight.
Bradley Boockmeier
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Carrie Schatzman
12 something: ran. HSPU off box; rowed 1000m; ring rows; 60# snatch
4
0
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Celia Osorno
13:25
5
0
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Cody Stelmach
18:42
150# snatch complex ✅ // ran really fast
6
1
Ian Wilson
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emoji not found
11:41
125# power snatch comp. Shoulders cashed. Hspu off box. 2 green band aid pull ups. Honor those who paid the ultimate price. Safe travels.
6
0
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Heather Phillips
16:13
Box push-ups, Two green band pull-ups Snatch 40#x4, 45#x4, 50#x2
12
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Ian Wilson
All potential was used up in my Snatch (complex)
Have a great Friday - Enjoy the Holiday!
13
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Jacob Anason
12:19
Abmat for HSPU // 140# snatch complex
8
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Jim Koehler
13:52 row for run, plate and abmat, banded pull ups
135# sn complex. 6,675 m row
6
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Justin Peterson
8:23
9
1
Next Year
Ian Wilson
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Mike Cegelski
12:40
Ab mat for SHSPU 125# Snootchez
13
0
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Ryan Froelich
9:31
115 snatch stuff
11
1
Ian Wilson
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Sam Carter
15:17
7
0
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Theresa Rosenquist
17:20**
**2 ish min of Dragrope SU (v.400->x2 v. 800), ring push-ups (BK), BA-PU. 😖😝 PSn @ #57.
2
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Tom Fameree
Inactive rest day
Never forget our fallen heroes.
14
2
Ian Wilson
You're welcome!
Ian Wilson
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Toni Wilson
2 mile run
12
0
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Travis Olsen
16:00
17 HSPU + 13 Box, 16 PU + 14 banded . 95# snatch
9
0
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Trevor Snyder
16:10 ish
25# plate and abmat, 135# snatch
4
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Yvonne Otero
14:13, hspu from box, bike for 800run, ring rows
Snatch 45 & 50#
11
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