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Monday, January 10, 2022

George Mikan

Skill/Strength:
Every 2 min for 5 Rounds
5 Power Snatch @ 70%
-No Starfish catches, focus on getting lower in a squat transition as we get heavier

Metcon:
5 Rounds
12/9 Cal Bike
40ft Handstand Walk
4 Sandbag cleans 150/100lbs

Accessory Work:
Costa Rica Arms
3 rds of 12-15 reps w/barbell
Skull crushers
Curls

Mobility:
3 min Pec Lacrosse Ball Smash, per side

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Alex Ebert
4 + 11.69 cals at time cap. Walks into wall. Finished after cap
105lb PS and accessory work with Donny.
16
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Bailee Hunter
13:03
9 cal row, 16/rnd HSH weight shifts, 50# sandbag bc that’s all I had at home. 55# snatches, different variations + some OHS
12
0
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Barb :)
12:23 2 wall walk, 50# med ball cleans
35# snatch work
4
0
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Brandon Larsen
8:25
#135 PS and Arm pump after
15
0
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Breanna Zold
4+HSW mod
75# PS 5x5
19
0
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Bruce Hoffort
13:08
95# snatch. Wall walks, 50# bag.
9
0
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Cassie Christianson
12:01
95# snatches
12
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Chris De Pas
11:19 with 85# PS
7
0
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Cody Stelmach
12:29
PS: 135#
14
0
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Donny Covaciu
13:00. HSW towards wall
75lb Power Snatch
15
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Dusty Neubauer
10:38
125# PS
18
0
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Eric Hansen
14:48 modified
15
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Garrick Fisher
11:28 mod
145#PS
2
0
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Grace Adler
Finished at cap
Power snatch 55/60/65/70/70. 2 WW+ 30 sec HSH each round, 40# slam ball clean
1
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Heather Phillips
4+1WW @ time
47# snatch, sandbag lift
18
0
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Ian Wilson
Active Rest - Home workout with family
14
0
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Jacob Anason
9:57
145# snatch // ice bowl complex // Costa Rica arms
13
0
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james macco
17:27 ( 4 + 12 cals at cap)
PS @ 115#
17
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Jim Koehler
7.5
7
0
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Jordan Teague
12:53
Scaled to 2 half WWs and 50# SC. 50# PS.
1
0
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Justin Peterson
9:45
Power Snatches at 150lbs
14
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Kim Davister
100# snatch. 4+ 6’ hsw at cap. 17:08 complete
Gymnasty
13
0
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Lauren Tamura
4+3cal echo. | 95#
Kinda cas… first workout back from the rona
11
0
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LAURIE MARTINEZ
14:42
Changed from 50# slam to 40# per coach after 3 rnds. Mod HSW. Feels good to be back! 😀
15
0
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Liz LeCaptain
17:25
worked up to 90# Snatch
18
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Mel Sanders
4+2ww scaled
Ww ~20" , SB clean rd 1 & 4, SB DL rd 2 &3 #40 PS
4
0
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Mike Cegelski
15:09
125# Power Snatches w/Sal, Costa Rica Arms
11
0
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Paula Soletski
60#, 12:09, hs hold, 50# med ball clean
19
0
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Pauly VanderKelen
Cancun Workout!
1 mile run on the treadmill / 3x10 Leg Extension / 3x10 Lat Pulldown / 4x25 Sit-ups / 4x10 Preacher Curl with 25s on each side / 4x10 Overhead Tricep Extension with a 50# dumbbell.
1
0
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Ryan Froelich
14:14 (wallwalks and 100# bag)
105 snatches
18
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Sam Carter
13 something
#85
6
0
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Sara Weber
55#
4+3 wall walks
5
0
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Sarah Anderson
13:25 rx
90# power snatch. Good to be back from Covid jail!! 🥳
14
0
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Sean Manion
12:35
115# power snatches. Arms
2
0
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Sylvia Christensen
13:19
3x5 @ 100, 2x5 @ 105 PS. 5 rounds: 5 HPC (125), 10 T2B, 15 GHDS 12 something
15
0
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Timm Uhlmann
11:11
125 PS Costa rica arms with Mike and Sean
12
0
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Tom Fameree
Slow and steady recovery. 4+ rounds @ cap
Up to 125# PS
19
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Toni Wilson
12:05
Hs walk to the wall, 105# pc instead of sandbag clean, up to 75# ps
16
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Travis Olsen
14:33
100#sandbag, hand walk attempts (got a few good ones!) 90# snatch
17
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