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Tuesday, November 16, 2021

Littleroot

Strength/Skill:
Every 1:45 for 6 Rounds
1 Squat Snatch @85% Snatch Max

Metcon:
12 min AMRAP
12/9 Cal Row (Reset rowers to 0 each round)
12 GHD Situps
4 Sandbag Cleans 150/100lbs (Scale to sandbag deadlifts)

Accessory Work:
4 sets
SA Ring Plank (20-30 sec. Each arm)
L-Sit hold from pullup bar (max effort hold)
Rest 60s

Mobility:
3 position Banded Shoulder Stretch, per side

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Barb :)
5 complete
14# med ball sit ups, 100# sandbag deadlifts. 15# trainer bar snatch work
6
0
Cancel
Brandon Larsen
7+5 cals
#170 snatches
12
0
Cancel
Breanna Eger
4 rounds + 3/4 sandbags RX
100#
14
0
Cancel
Carrie Schatzman
5 + 9 cal row; mods: AMSU w 14# wb; 8 40# slam ball cleans/round; 75# snatch
5
0
Cancel
Cassie Christianson
6 + 1 GHD
10
0
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Chris Young
7+8 ab mat sit ups
155# snatch. Ab mat sit-ups w/ 20# WB. 100# sandbag.
9
0
Cancel
Cody Stelmach
7 + 1 cals
165 snatch // super fun and ez
13
0
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Dan Smith
4 + 10 GHD Rx
150# Snatch
1
0
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Eric Hansen
5 rds rx
Up to 140# snatches
13
0
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Garrick Fisher
5+12cals
3 rds at 175 and 3 rds at 185.
11
0
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Grace Adler
5+12 GHD to //
Slamball 50# (1 round of 40#). Snatch 80(1) 85(5)
11
0
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Jacob Anason
6+1 cal
170# snatch // 305# clean DL
7
0
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james macco
1 rep shy of 5 rounds
Snatch @ 125
1
0
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Jessica Ploof
5+ 3GHD
GHD to parallel, sandbag DL, 55# snatch for 4 rounds, 60# for the other 2 rounds
10
0
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Jillian Vaughan
4 RX
85# snatch
14
0
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Jim Koehler
6,425 m row
7
0
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Justin Peterson
6+12 GHDs
Snatches at 215lbs. No misses.
13
0
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Kayla Smith
6 rounds+ 2 Cals
110# snatch
11
0
Cancel
Kelsey Waack
5 + 9GHDs RX
80# snatch
14
0
Cancel
Kevin Hansen
5r + 3 GHD’s
Mayhem Strength
15
0
Cancel
Liz LeCaptain
4 + 12 GHD
bike for last round - Toni's really fast on the rower 😬
14
0
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Megan Vogel
7+4 ghds
135# snatch
9
0
Cancel
Mel Sanders
4+12ghd scaled
sand bag DL, snatch form
13
0
Cancel
Michael Green
5+2 Ghd’s
180# power snatches failed a couple
10
0
Cancel
Mike Cegelski
6
155# Snatch (4/6)/PT: HSW/BMU/Glute Ham Raises/Clean DL w/ Jacob
7
0
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Sarah Anderson
5 + 4 cals
110# snatch
9
0
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Scott Adler
5+11 cal (ghd to //, 8-50#sb)
65# muscle sn and 3ohs per set
10
0
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Sean Manion
5+1 cal RX
135 good reps, dropping under fast
10
0
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Theresa Rosenquist
4R + 3/4 SB clns
Scl’d it!! Row✅ GHSU✅SBCln @ #50 (still gross & finished rep 4), Snatch @ #55. Mega Mobility & rolling post.
13
0
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Tim Sanders
5+3sb scaled
out of order. row sandbag hollow rock. 150 snatch
11
0
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Timm Uhlmann
5 + 11 cals
165 x 5, 166 x 1
11
1
Ya ok guy
Cody Stelmach
Cancel
Tom Fameree
5 + 7 ghd’s. 100# bag
145# snatch
13
0
Cancel
Toni Wilson
5+ 4sb dl (started on ghd)
Shared rower and ghd with Liz😊, 90#-97# snatch
12
0
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Travis Olsen
4 + 7 GHD
100x4, 105x2 snatches
12
0
Cancel
Tricia Spencer
4 rounds
45# snatch
6
0
Cancel