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Monday, January 16, 2023

Dutch Belted

The last class of the day this Friday will be 12:30pm, then we will be closing at 1:30pm to set up for The Ice Bowl!
This Saturday the gym will be closed to host our annual winter competition, The Ice Bowl!
If you’d like to come spectate, show up anytime between 9am-2pm!

Skill/Strength:
Every minute for 12 min
Power Snatch
2×2 at 60% 1RM, 2×2 at 65% 1RM
2×1 at 70% 1RM, 2×1 at 75% 1RM
4×1 at 80% 1RM

Metcon:
13 min AMRAP
5 shuttle runs (25ft down and back=1)
15 Single DB Squat 50/35lbs (hold anywhere on shoulder)
20 GHDs

Accessory Work:
4 rounds
50ft. Yoke Carry (at 50ft. Hold for 30 seconds)
10 Box Jumps (30/24”)
4 Ring Muscle Ups (Bar muscle ups, chest to bar pull-ups or regular pull-ups can be subbed)
Rest 1:1

Mobility:
2 min seal stretch
2 min lat smash each side

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Alexis Kimps
4 rounds + 10 step ups; 7 cal bike, 15 DB squats (30#), box step ups (20”)
Up to 85# PS
8
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Barb :)
Mobility and echo-feeling crunchy
35, 40, 42,45, 50
6
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Brandon Larsen
6+1 run
Up to #165 ps
12
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Carrie Schatzman
5 + 2 of 5 shuttles; 25#DB; GHD to 30” box
Ice bowl practice & 2 pull ups 🎉😂
9
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Chelsea Sherman
5+ 7 shuttles
Snatches to 80#. Lat pull-down/push away stuff. Trying to get stronger 🤷‍♀️
13
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Cody Stelmach
6+ 3 SDB squatzzzzz // “Remember the 5 D’s of dodgeball: Dodge, duck, dip, dive and dodge.”
Up to 150# PS
13
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Danielle Sherman
Garage day 1
Snatches 95-130 | amrap done. Didn’t really count and had some Herman interference 😆
13
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Eric Hansen
4 + 15 squats rx
Up to 145# power snatch
15
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Grace Adler
5+14/20 GHD to //
EMOM - shoulder rehab/strengthening exercises from JT
12
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Ian Wilson
Had fun
RX
7
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James Mueller
Moved
15
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Jenna Decker
Participated
6
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Jennifer Gleason
Fitness. ✅
0
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Jenny Wesolowski
5 + 5 db squats rx
PS @ 60-80# feels like form is improving but still not using hips optimally. Noticed this at 80
12
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Jessica Ploof
5 rounds
Up to 80# snatch
13
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Jim Koehler
4 +8 db squats. 40# and 20# abmat situps
65 -115# power snatch
10
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Jordan Teague
Ice Bowl practice with Sarah
Cardio burner with Jenna
2
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Justin Bruehl
5+1run Rx
205 p.snatch
14
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Justin Peterson
7+2 Shuttles
Power Snatches at 135, 145, 155, 165, 185lbs
14
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Krystal Lowney
IB practice with Jimbo
Snatch to 75#
15
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Liz LeFevre
6 + 5 GHD
Hang power snatch #95
6
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Marc Mazon
3+3 db squats
Ghd’s were Moyda! Snatch 115– #205 🥔
6
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Maria Onaindia
5+16 GHDs Rx
Snatched-it was alright🤷🏻‍♀️ Ice Bowl practice after
13
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Mel Sanders
5
HPS 55-80#
12
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Molly Leiterman
5+2 shuttles Rx
Practice practice practice for comp
12
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Ryan Froelich
5 + 75’ (40#)
^125 PS
13
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Sara Weber
70# snatch
5
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Sarah Anderson
5 + 12 DB squat
Worked up to 130# hang power snatch (PR!)
5
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Sean Manion
4+26
100-135
8
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Steven Leiterman
6 Rounds Complete
Snatch practice for Ice Bowl
13
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Sylvia Christensen
4 or 5 + 3 DB squats
T2B instead of GHDS. 12 min clean emom 145/150. Pull-ups (10-15#) dips hollow rocks and db rows
5
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Theresa Rosenquist
4R+14.696969 DBSQ
**#25 DB, 👵🏻shuffle, GHSU✅, Row’d 👑WOD v. Lifting 🤢🤢😆 (HR:163) -> ROM: hip flex & shoulder.
9
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Tim Sanders
4+15db sqts
175# psnatch
8
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Tom Fameree
5 rds
105/115/130/145/155# ps
13
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