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Saturday, August 8, 2020

G2OH Ladder

Hey great news, community workout 8:15am this morning. Justin and Grant will be on hand to give you one of the best instructed and coached workouts in your life or at least the last couple days:) Everyone is welcome, so please do!
Have a great Saturday.

1.)  7 minutes to complete the G2OH Ladder
6 @ 135/95lb
5 @ 155/105lb
4 @ 185/125lb
3 @ 205/135lb
2 @ 225/155lb
Then
3 minutes ME Assault Bike Cal
2.) Back Squat 1 x 5 @ 80%
*3.) EMOM for 8 minutes complete Snatch Complex
1 Power Snatch @ HH -> 1 Power Snatch @ H -> 1 TNG Snatch
Note: Try to pick 1 weight
*4.) With a partner:
12 minutes AMRAP
Partner A: Runs 200m with Log
Partner B: Sandbag Clean 150/100lb
*5.) 50 Abmat Sit-ups
50 Alternating Elbow to Knee Crunches
50 4 count Flutter Kicks
50 Crunches

 

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Alex Ebert
Used the 7 mins to complete /35? Cals
95,115,125,135,155. BS @ 240
2
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Ashley Peterson
2:55/40 cals
210 lb BS Bunch of EC
6
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Cassie Christianson
3:38 but messed up my weights... 42 cals
210# BS
3
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Ian Wilson
Multiple workouts with family
Have a great weekend everyone!
4
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Jenny Wesolowski
Community class
Rounds of 200 run, 10 g2oh, 10 oh lunges, 10 sit-ups, 10 lateral hops. 25 lb plate. 20 minutes total.
3
0
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Jim Koehler
11,523 m row. 52:45
3
1
That’s an interesting distance and time to stop.
Justin Peterson
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Justin Peterson
2:50 / 49 cals
Kept Back Squats light at 325lb
4
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Kenzie Christy
4:02/42 cals
BS @185# wasn’t bad snatches at 85 - that HH power is hard abs✅
5
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Pauly VanderKelen
HG
HBBS from 8/6/20: 4x5@275#, 1x3@290#, 2x2@310#, failed the single @ 340#, Single complete @ 315# (Actual 90% is 346.5#) / G2OH Ladder complete in 4:36 & 60 Echo Bike cals / EMOM10: 5 Strict HSPUs for 50 reps total.
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Ryne Koehler
5:02/41 Cals
320 BS
5
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Sylvia Christensen
Free wod
6:48 (yeah I’m slow I know), 48 cals. 6 mile run. 4 rounds: 10 toasted bar, 16 Russian twists (26# kb), 10 HR)
2
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Theresa Rosenquist
25 (ish) mi bike
1:33.10 💨🌥💨 13-15 mph winds!! (~15.8 mph)
3
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Tom Fameree
4:48 / 52 cals
255# BS, then some snatching work.
2
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