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Thursday, November 7, 2019

Aladdin

1.) Every 1:30 for 5 Rounds
3 Position Power Snatch @ 75%
2.) 12 min AMRAP
25 Double Unders
10 Front Squats 155/105lb
25 Double Unders
10 Alt. Front Rack Lunges 155/105lb
25 Double Unders
10 Box Jumps 36/30″
25 Double Unders
1 Legless Rope Climb Up AND Down for Rx
*3.) 21-15-9
Cal Row
Burpees Over Rower

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Cassie Christianson
2 + 25 Du after FS
Sub reg. Rope climbs 85# snatch (light day)
2
0
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Eric Hansen
2 + 1 FS modified
95# 30" box RC w/ legs
4
0
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Grace Adler
2+ 10BJ +9 DU
55# FS/lunge, 20” box, RC with legs. 65# snatch.
4
0
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Jeff Stemper
2 + 10 FS
Snatches at 175
4
0
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Jim Koehler
1 rd and 10 box jumps...125#, 30" box, single and doubles
125@ PS
4
0
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Justin Peterson
2+10 Box Jumps + 10 DU
165lb Power Snatches
2
0
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Laura VanderKelen
2+10 lunges, reg rope climb
90# snatch
2
0
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Pauly VanderKelen
2 rounds + 4 Box Jumps
All movements UB / 3-Position Power Snatch: 155,160,165,165,170# / *3.) complete in 5:01 / Bear complex (Power Clean, Front Squat, Push Press, Back Squat, Split Jerk) - 135,165,185,205,215,225, failed the LAST jerk @ 235 :( 5 rounds of 1 minute wall sit (up to 70# of weight) and 10 DB arm curls @ 25,30,35,40,& 40# / 3x12 Weighted GHD Sit-ups with a 25,35,& 45# plate.
2
0
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Rachel Meyers
2+ 5 fs #75, rope pulls, single unders
2
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Sam Goldsmith
1 rd and 3 lunges. 30 in box. Single unders. Used my legs on the rope climb.
115 ps 10:24 for the extra credit. Cause who doesn’t like burpees and rowing.
3
0
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Theresa Rosenquist
2R + 3 lunges (mods!)
SU x2/Box Sq #35 goblet/#35 SL-RDL/#35 B-SU(16”)/10 R-Row. KB-Sn x 3 R/L @#30. 15’ bike + GHHE/##AMSU/BFR Stepdowns
1
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