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Friday, June 11, 2021

Billy Idol

Strength/Skill:
Every 90 Sec for 8 Rounds
Snatch Extension + Snatch High Pull @ 95% Snatch Max
-Pull up and back HARD

Metcon:
10 min Ascending Ladder
1 Ninja Rollup -> 1 Pullup
2 Ninja Rollup -> 2 Unbroken Pullups
-Increase rep scheme for both movements by 1 rep each round
-If you break pullups, do 3 Burpees then finish your set. One set of penalty burpees per round

Accessory Work:
5 rounds for form
Top ring support hold 10s into
15 Ring support pulses
Bottom of dip support hold 10s into
5 strict ring dips
Try to go unbroken for each full set, remembering to hold your hollow tension and push down through the rings 

Mobility:
2 min Lacrosse Ball Lat Smash, per side
2 min Lacrosse Ball Trap Smash, per side

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Breanna Eger
6/9 NRU - Kipping p/I & feet crossed on NRU
105#
16
0
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Cody Stelmach
13+ .69 NRU
185# snatch pulls // extra credit snatches up to 175#
7
0
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Debbie Doeren
7 plus 7 ring assisted NRU
Ring assisted NRU and ring rows Snatch work 3@50, 3@55, 2 @60
8
0
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Donny Covaciu
10/11 NRU
135# Snatch Complex
0
0
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Dusty Neubauer
13 Rds
16
0
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Grace Adler
11+2 pull up
Ninja roll - feet crossed with hand assist. Snatch pulls 90(4) 95(4).
5
0
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Heather Phillips
4/11NRu
Cross-leg roll-ups, jumping pull-ups Snatch work 2@65#-6@70#
15
0
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Jacob Anason
13 + 3
Subbed push-ups for pull-ups, hand still ripped. 295# back squats
10
0
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james macco
10 + 11 NRU's / All pull-ups unbroken
Coffee chat and a free psych eval from Toni.
11
2
You are welcome.
Toni Wilson
😂
Cody Stelmach
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Jim Koehler
6,538 m row
6
0
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Kevin Hansen
11r + 8pull-ups
215#
13
0
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LAURIE MARTINEZ
11 + 4 NRU
Feet crossed & jumping PUs
13
0
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Liz LeCaptain
12 + 1 PU (unbroken)
Friday coffee chat ☕️
14
0
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Pauly VanderKelen
Mountain Biking at New Fane Trails!
0
0
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Scott Adler
11+5 pull-ups (hand assist roll ups)
75# sn pulls
8
0
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Sean Manion
12+2
155
4
0
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Theresa Rosenquist
7 R + 8 #SU
**Mods: wgt’d AMSU(#25) & Neutral grip pullups w/ penalties R2-7). Snatch tech. @ #80. AssBike 50 Cals (legs only) & 5x25 DU (UB). Mobility!!
13
0
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Tim Sanders
10+8
135# comp. One blue one green band aid pull ups
5
0
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Tom Fameree
12 rounds
15
0
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Toni Wilson
9+3 ninjas
Burpee penalty round 7, 8, 9, Friday coffee chat☕
13
0
Cancel
Yvonne Otero
8 rds, jumping pu's
65#
12
0
Cancel