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Monday, January 3, 2022

Megan Vogel

This is so NOT a Megan Vogel workout 🤣🤣
Megan Vogel 7:35PM on Jan 1, 2022
She's the best!
Mike Cegelski 10:55AM on Jan 2, 2022

Skill/Strength:
Every 2 min for 5 Rounds
6 Power Snatch @ 65%
-No Starfish catches, focus on getting lower in a squat transition as we get heavier

Metcon:
2 Rounds for time
50 Cal Row
50 Hand Release Pushups
25 Deadlifts (135/95lbs)

Accessory Work:
Costa Rica Arms
4 Rounds (Last round till failure)
12 Barbell Curls
20 Banded Pushdowns

Mobility:
3 min Rear Delt Lacrosse Ball Smash, per side

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Alex Ebert
13:44
95# PS. Accessory arms with Donny
18
0
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Brandon Larsen
11:24
#120 power snatch
14
0
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Carrie Schatzman
17:11 PU’s from knees; 85# DL; 60#PS
15
0
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Cassie Christianson
14:33
90# snatches
9
0
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Celia Osorno
14:20
Full send on the pushies, second row was murder
10
0
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Cody Stelmach
11:27
125# PS // mobility with Sal, gymnastics with Kim // my biceps are so sore
17
1
Cody Stelmach’s Bicep Mobility Program coming Feb 2022
Sal Bertuglia
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Dan Smith
16:22
Snatch #100
19
0
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Dana Anason
24:25 RX
0
0
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Donny Covaciu
15:08
80lb Snatch, Accessory work with Alex
19
0
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Dusty Neubauer
13:31
120 PS
20
0
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Garrick Fisher
15:50
135#PS
12
0
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Grant Soletski
105/14:09
23
0
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Heather Phillips
17:58
PU from knees 45# snatch
22
0
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Ian Wilson
12:23
14
0
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Jacob Anason
14:12
135# snatch // Costa Rica arms w/Timm
12
0
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james macco
15:04
Snatch @ 100#////Costa Rica arms/////walked dogs at the end of the day.
9
0
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Jennifer McFall
Touch and go snatch @ 65lb. 500m row x7 with 1:30 rest ( 2:26, 2:23, 2:22, 2:23, 2:27, 2:22, 2:16)
Addi 300m x 3 (3:07, 2:24, 2:30)
5
0
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Jenny Wesolowski
16:45
Push-up from knees. 60# snatches (wasn’t feeling the 65# I had for first round). Arm accessory
13
0
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Jim Koehler
17:54. 95# dl
110# sn. 8k
13
0
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Jordan Teague
1 rd + row and 22 box PUs. 65# DL
Finished deadlifts after time. 45# PS
3
0
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Justin Peterson
10:32
145lb Power Snatches
17
0
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Kayla Smith
14:44 RX
0
0
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Kelsey Waack
13:56 RX
PSn @ 65#
14
0
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Krystal Lowney
17:51 Rx
Snatch at 55#
24
0
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Liz LeCaptain
20:55 - GHDs instead of push ups and biked 50 cals on the second round
80# Snatch
23
0
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Mel Sanders
17:56 scaled
PU knees, #85 DL #35 PS
3
0
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Mike Cegelski
12:36
117# Power Snatch/Accessory Arms. The Pump is Real.
9
0
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Paula Soletski
55# snatch. 17:13 ski erg, pu knees, 55# dl.
22
0
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Ryan Froelich
17:53
100 snatches
20
0
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Sylvia Christensen
14:05 😏
100 pow snatch
14
0
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Ted Kemen
15:22 Rx
85# PS
12
0
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Theresa Rosenquist
18:58
Scl’d the push-ups (BK), PSn @ #40.
13
0
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Tim Sanders
17:42
115ps. shinned myself on the push ups
11
1
Mike Cegelski
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Toni Wilson
17:27
Knee pu, 75# ps
18
0
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Travis Olsen
17:27
Knee PU. 85# Snatch.
18
0
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Tricia Spencer
19:00
Half PU from knees, half on toes, 40 cals on bike (out of rowers) 50# Snatch
20
0
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