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Friday, July 14, 2023

Posavac

Today we will be setting up for the DragonBowl after 12:30pm class is done, so East side athletes can attend 3:30/4:30pm classes at West side, if desired!

Tomorrow at the East Side, we are hosting our annual summer competition, The DragonBowl, and we have a lot of teams from our gyms competing, so plan to stop out anytime between 9am-1pm to see the action! ***Both gyms will be closed for classes on Saturday***

Skill/Strength:
Every 2:30 for 6 Rounds
2 Snatches
-Aim for around 85% for the first 3 sets
-If going well, increase weight for sets 4-6

Metcon:
AMRAP 12
10 Wallballs 25/16lbs
10 Pullups
10 Handstand Pushups

Accessory Work:
Every 2:30 for 10 Rounds
Power Clean 4-3-3-2-2-2-1-1-1-1
-Add weight each round, work up to heavy single for the day

Mobility:
3 min trap smash
2 min lat smash

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Carrie Schatzman
5 + 8wb; 14#wb; strict hspu w/45#plate & abmat
Snatch up to 95#
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Chelsea Sherman
Present 🤷‍♀️
9
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Cody Stelmach
Dragonbowl practice 🐉 🍚
Rowing for 15 min
9
1
4,069 meters!
Justin Peterson
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Dana Anason
Snatch up to 100
3+4 HSPUs with abmat
8
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David Rueckl
Showed up
4.5 rounds ring rows, box pushups 20#wall ball. I suck at snatches. Worked hard, but am always disappointed in my weight lifting. Small victory today. Moved 2” in my marathon today.
4
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Devon Deda
Snatch up to 135# + fun ez Friday
10
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Ian Wilson
Snatch wasn't feeling great 175#
Metcon was fun, just feeling tired. Should have been an EMOM
9
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james macco
5 + 17* HPU’s off box. Had to use 20#. No 25’s available
Snatch was feeling great! Last round at 135#. //// Abs by Jimbo for AW
2
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James Mueller
205 snatch WOD 5+5 WBs RX
11
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Jennifer Gleason
Matched my all time Press PR-80#🤪
Open Gym Fitness Stuff
4
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Kim Davister
4 + 6 WB
No snatches. 10 lb SA WB, SA jumping C2B, barbell push ups. PT
9
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Liz LeFevre
Very Light run through of movements with Alex before dragon bowl💪🏼
Light cleans
7
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Ryan Froelich
5 HSPU short of 6 rounds
Snatch ^145
7
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Ryne Koehler
5 + 6 HSPU
210 snatch
7
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Sean Manion
5 rounds
145#
10
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Steven Leiterman
Showed up
Did a few Power Cleans - up to 185 and did a 1 mile run
9
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Sylvia Christensen
5+5 HSPU | up to 135 snatch
20# to the 10ft line.
6
2
Woah. That’s a buff horse day if I’ve ever seen one!
Justin Peterson
Sylvia Christensen
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Tom Fameree
6 + 25 reps
145# snatches
10
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