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Friday, January 10, 2025

Abaco Island Boa

Today East gym will close after the Noon class to set up for the Ice Bowl! East athletes are welcome to attend West gym 3:30/4:30pm classes or do Open Gym activities in the mezzanine of East gym.

This Saturday the gyms will be closed to host our annual winter competition, The Ice Bowl! We have 11 teams competing from our gym across 5 different divisions! Come check out the action anytime between 9am-2pm at East gym!

Skill/Strength:
EMOM 10
1: 10-20 Line Facing Burpees
2: 5-10 Strict Pullups
-Make it hurt

Strength:
EMOM 15
1 Squat Snatch
-5 at 65%, 5 at 70%, 5 at 75%
-Use this session to drill PERFECT movement patterns. This is a great percentage to be able to tweak technique!

Mandatory Mobility:
3 min trap smash per side
3 min forearm smash per side

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Alex Ebert
18, 18, 18, 15, 17. 5 strict pull ups
Snatches 115/125 x5 then 135/155
6
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Ashley Brocker
20 LFB each min, 10/6/5/5/5 strict pull ups
0
0
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Carrie Schatzman
8 burpees/5 strict pull ups w green & blue bands
Snatches @ 70-80-87 x2 & 90x3;
0
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Chelsea Sherman
Present ✅
11 burpees/5 banded pull-ups. Snatches to 82#
10
0
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Cody Stelmach
Max reps on EMOM✅ #madeithurt // 125x5-135x5-145x2 then 155-165-175
10
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Danielle Stelmach
EMOM: 10 burpees/3 unbroken strict PU rx
Power Snatches: 55-65#
4
0
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Erika Donaldson
10 line over burpees and 3 strict pullups
Squat snatches to 65#then power to 90# coffee chat
5
0
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Jenny Wesolowski
16,16,16,15,15 burpees/5 strict pull-ups
Snatches lighter to practice squat snatching correctly: 55#, 60#, 65# (last one at 70# and went well). 3 front squats after each snatch.
4
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Jim Koehler
completed
8
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Joe Nygren
85/95/105 snatch
Skill emom 20/10 first 3 rds, 20/6 4th rd, 18/6 5th rd
9
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Liz LeCaptain
moved around
9
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Liz LeFevre
Some mobility and stretching
First time testing the waters with 2 kiddos at the gym. Not much happened. But that was expected 🤣💁‍♀️
11
0
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Pamela Gehl
10 burpees/1 strict pull up
hang power snatches for practice. Coffee chat-what a great morning!
11
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Steven Leiterman
snatches up to 155
10/5 EMOM ✅
8
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Sylvia Christensen
no
rx
11
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Theresa Rosenquist
✅✅✅✅✅**
**Scl’d: 10 burpees & 10-12 Ring Rows -> KBSn & KBS: 5 ea @ #26, 5 ea @ #35, 3 ea @ 44. (1R at 10&10 🥵) SLO Annie post - DUBz practice! (~1/3 = DU😃)
7
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Zack Edgar
Burpees: 5x15, pull ups with thin red band: 5x5
Snatch: 105#/115#/125#
4
0
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