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Monday, July 11, 2016

4 x 400m

Today we are going to start using the blocks. Please take note of how they look and if you use them make sure they get back that way. They are an amazing tool to assist you with your position work but let me reiterate put them away properly when done. We have a great week of fun stuff to do and we got some new mobility gear to share with you all as well.
Why hello there Monday.
1.) 8 minute EMOM 3 position Snatch (HH,H,F)
2.) 4 x 400m 
Rest 90 seconds in between each run
note: negative splits are what I’m looking for so run smart but please don’t sandbag the shit out of the first 3 rounds. 
*3.) For Time
50 GHD Sit Ups
50 Pull-ups
*4.) 10 x 2 Clean 1 Jerk from blocks @ High Hang 
note: work up to 80-90%

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Alli Nowak
1:41 1:28 1:31 1:40
65# snatch
6
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Alyssa DeNoble
1:40,1:32,1:28,1:26
^80#snatch emom. If felt awesome. 5:10 ghds&pu
2
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Amanda Zeamer
1:53, 2:29, 2:29, 1:46
Snatch to 55#, time for pull ups, snail speed
7
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Andy Glawe
1;44, 1:34, 1:35, 1:47
Up to 105# snatch emom
8
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Angel Anderson
2:36/2:31/3:00/2:16 aka, really damn slow. Snatches at 65# 50ghds/25 pull-ups (my sweaty grip was shot)
2
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Ashley King
1:35/1:35/1:21/1:18. 50 GHD & 50 PU 7:18
7
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Carli Stueck
2:30, 3:07, 3:37, 3:40. 70# snatch
6
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Chris Ness
1:14 1:17 1:24 1:18
5
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Derek LaBonte
1:15, 1:11, 1:10, 1:13
^165# 3 pos snatch (failed 185); 4:30 50ghds/50pus
9
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Erin Buntin
1:27 x 4 + rain lightning and thunder
SN up to 85#
9
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Jim Koehler
row 500.1:55, 1:56,1:54, 1:54
snatches at 105#
6
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Justin Bauer
130, 126, 125, 119
105-125# scatch
8
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Kate Endries
1:46, 1:59, 1:53, 1:55
85# snatch emom, 50 GHD
5
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Laura VanderKelen
1:25, 1:22, 1:25, 1:26
Snatch 65-75#, 50 ghd/pu done, high hang C&J from 65-120#, failed last clean 3 times, one successful at 120#
3
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Liz Goetz
1:16, 1:20, 1:20, 1:22
60-65# sn, did ghds + pus
4
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Marcie Kyllonen
1:38/1:26/1:26/1:26
snatch 70#
10
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Marlene Hall
Row 500m 1:56, 2:00, 1:59, 1:57. 45lb snatch
8
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Michelle Johnson
1:25/ 1:25/ 1:30/ 1:29
12
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Nate Hall
1:35/1:25/1:20/1:13
^115# 3 pos snatch and GHD's and strict pull-ups EC
10
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Pam Bozec
Was there.
Killed brain cells
6
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Paul Mantz
1:24 first 1:26 last I was about 4 pounds heavier from all the water in my shoes. up to 95# snatch EMOM. EC
10
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Pauly VanderKelen
Bench Press - Single @ 307.5# PR!, 4,3,3,3,3 @ 270#
5,4,3,2,1,1,2,3,4,5 UB pull-up complex with a 35# plate on the weight belt PR! / 5x10 GHD sit-ups wearing my new 50# weight vest - fun!
0
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Reagan May
1:50/1:53/1:58:1:44
Snatch EMOM @ 70# - no misses
6
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Ryan La Count
1:26, 1:21, 1:13, 1:05 run.
115# snatch 3:05 GHD/Pull ups
8
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Sylvia Christensen
1:25, 1:40, 1:40, 1:34
95# snatch, up to 135# clean @ HH
4
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Ted Kemen
1:24/1:14/1:12/1:13
95# snatch+EC
10
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Todd Rocheleau
I ran
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Ty Krueger
1:05/1:07/1:06/1:11 (got tired on the last one)
Worked up to 245lb snatch and 295 clean from blocks + jerk; 4:30 50 GHD and 50 pull-ups
3
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Tyler Shaw
1:28 1:18 1:17 1:15
125 snatch emom 3:46 GHD pullups
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Yvonne Otero
I did it.
biked .4/.5/.4/.5 miles snatch 35#
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