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Friday, September 23, 2016

Gastly

It looks like Grant expected you guys to need more mobility-driven warm ups, so he programmed it!
1.) 3 rounds
Complex:
10m down and back with 10 Air Squats at each 10m
a. Forward Walk
b. Shuffle
c. Backward Walk
2.) 8 x 4 Back Squatz @ 80% 5lb, every 2 minutes
3.) 20 min partner smashing
*4.) 3 Rounds
10 Handstand Push-ups
400m Run
10 Chest to Bar Pull-ups
*5.) 50 GHD Sit-ups

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Angel Anderson
110# BS
Let Seev torture me :)
7
1
What's a seev? 🙃😜
Sylvia Christensen
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Ashley King
#155 BS
13
0
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Barbi Gossen
215 BS
17
0
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Cassie Christianson
175# BS
E.C. done
6
0
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Chris Ness
305# BS 9:50? EC
5
0
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Christy Heiliger
170#BS
0
0
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Derek LaBonte
310# bs; 6:46 on EC with strict hspu
0
0
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Grace Adler
155# BS
HSPU/400 row/c2b extra credit. 1MU.
15
0
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Jenna Hanson
140# BS
0
0
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Jill Schumacher
115# bs first 4 rounds, 120 # 4 rounds, last rep 125#
4
0
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Jim Koehler
260# 8 x 4 bs
1
0
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Jordan Heider
175# BS
smash done, ring kip swings done, handstand walk practice done
9
0
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Laura VanderKelen
155# back squats
11:15 for 3 Rounds ec
2
0
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Marcie Kyllonen
130# bs
ec 8:54 (did an extra rd of hspu)
15
0
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Mary Stueber
155# BS
17
0
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Michael Green
250# 8x4
Thank 4smashing the life out of my legs Ryan!!
16
0
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Michelle Johnson
185# 8x4 BS
17
0
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Nate Hall
325# 8x4
80% + 10 lbs due to math error
20
2
Thanks Paul!!!! I didn't intentionally miss Wednesday, storms had the kids up!
Nate Hall
It was your subconscious punishing you for skipping
Paul Mantz
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Paul Mantz
300 8 x 4, HSPU run C2B EXtra credit
Screw you Scmolov I'm not dead yet
17
0
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Pauly VanderKelen
8x4 HBBS @ 300#
8:35 for the EC HSPU, run, C2B / Improvement from 9:53 on 4/10/15 :)
0
0
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Rachel Meyers
4 rounds @ #125 , 4 rounds @# 130 BS
15
0
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RaLinda Lamberies
140#bs
30 min swim 30 min run
4
0
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Ryan Kyllonen
255# BS
4
0
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Ryan La Count
375#
14
2
☚ī¸
Alyssa DeNoble
Did Alyssa witness this? Cause if she didn't, it didn't happen.
Sal Bertuglia
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Ryan Vidmar
235#
+ ec
4
0
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Sal Bertuglia
250# 8x4
14
0
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Sam Scherwinski
235# BS
14
0
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Sylvia Christensen
180# BS, 3. 10:32 (2 min improvement from last April)
5 rounds 3 pos power snatch + 3 OHS ^105
7
0
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Theresa Rosenquist
BP: #85 & EC
3×{10 HSPU/800 m ride/10 CTB: 13:00, 4×{15 AMSU/15 Hug-a-'twinkle, M9B & rehab.
1
0
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Todd Rocheleau
Started at 265, ended at 280
Did some other stuff
9
0
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Ty Krueger
Mob and 6:45 on exc w/strict HSPU
1
0
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Yvonne Otero
130# BS
row 30sec ME; 30sec rest, 10 rds
14
0
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Zach Nasto
325# squats
EC done
2
0
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