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Wednesday, December 23, 2020

Hal L. (Assisted Living Nurse)

For this workout, you can choose your own adventure with the dumbbell weights. Go light and get more rounds, or go heavy and see if you can hang on for 80ft.
Holiday hours are as follows:
Christmas Eve – 8am-Noon Rolling Schedule (start the workout at anytime before 11am, or do Open Gym activities off to the side)
Christmas Day – Closed
New Years Eve – 8am-11:30am Rolling Schedule (start the workout at anytime before 11am, or do Open Gym activities off to the side), then join in for the Beer Mile at Grant and Betsy’s house at Noon. 1906 Rainbow Ave.
New Years Day – 8am-11am Open Gym and 9am Equipment Auction.

Strength/Skill:
Pause Snatch 5X3@65% E90S
-Pause to stabilize in the basement, then stand

Metcon:
15 Min AMRAP
80ft DB Farmer Carry (40ft down and back, you pick weight)
20 Alt. Pistol Squats
20 GHD Situps

Accessory Work:
3 Rounds
10 Dumbbell Strict Press, per arm
20 Alternating Dumbbell Curls

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Alex Ebert
4 + 11 pistols. Sit ups and 18” box used
Snatch @95#
4
1
Ian Wilson
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Cassie Christianson
6 + 1 pistol 70# dbs
90# sn
9
1
Ian Wilson
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Cody Stelmach
5.69 (exact) rounds
Rx pistols on left, not on right. 100# DBs // 115# snatches
8
1
Ian Wilson
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Eric Hansen
4-5?
15
1
Ian Wilson
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Grace Adler
6 rounds
(2) 40# DB, not 100% pistols to depth, GHD to //. Snatch @65#.
11
1
Ian Wilson
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Grant Soletski
105/5+7 mod pistols
9
1
Ian Wilson
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Ian Wilson
6 rounds w/ (2) 100#drs
115# for snatch, felt good
15
6
james macco
I’m glad your snatch felt good. It makes the experience so much better.
james macco
Tom Fameree
Cody Stelmach
Christmas
Sylvia Christensen
Grant Soletski
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james macco
5 + 80’ (50# DB’s)
Snatch @ 120#
15
1
Ian Wilson
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Jim Koehler
11,411 m row
4
1
Ian Wilson
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Justin Peterson
6+4 Pistols 100lb DBs
Snatches at 165lbs
8
2
Ian Wilson
😂
Sylvia Christensen
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Kenzie Christy
5 rds 12 burpees 10 db FS 50/35 or 70/45 8 t2b - 7:47rx+ fr people are gonna think i’m cheating bc my scores are MINUTES ahead of everyone else
3x2, 2x3 bench @100 and 90 5x5 strict pull ups 5x21 GHD snatchies @101# 3 rds 5/5/10ft mu transitions, strict dips, HSW bro sesh piece but w barbell not DB
6
1
Ian Wilson
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Kevin Hansen
4 + 6 pistols (95# FC)
135# snatch, Bench work for EC
7
1
Ian Wilson
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Krystal Lowney
5 + 16 pistols 35#s
65# snatch
14
1
Ian Wilson
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LAURIE MARTINEZ
4 rnds + FC, 2 rnds FC @ 35#, 3 rnds FC @ 40#
13
1
Ian Wilson
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Liz LeCaptain
6 + 55 ft with 53# KB
95# Snatch
14
1
Ian Wilson
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Mike Cegelski
5+8 GHDs
32kg KB 105 Snatchey Snatches EC Strict Press/Curlz for the Gurlz
14
2
Ian Wilson
🖕 Merry Christmas!
Cody Stelmach
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Pauly VanderKelen
OHS: 95,115,135,155,165,185,205,225 then 5x5 @ 185#
DL: 155,225,275,315,345,365,385,395,405# then 5x5 @ 335# / Barbell Ab Roll-outs: 4x10 with knees elevated on abmat and mat.
1
0
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Sarah Anderson
5 rounds rx pistols, 70# DB
Snatches @85#
6
1
Ian Wilson
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Sean Manion
6+4
Foot tucked behind pistol 105# Snatches
6
1
Ian Wilson
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Sylvia Christensen
5+5 pistols, 80# DBS
95# snatch... shoulders are 🗑
5
2
Ian Wilson
Love these😂
Sylvia Christensen
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Theresa Rosenquist
Tapped out today.
Shoulder a bit pissy and saving up for tomorrow. 😃
4
2
Ian Wilson
😃! Thanks!! You too!!
Theresa Rosenquist
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Tom Fameree
Tied Liz
110# snatcharoo
14
2
Ian Wilson
Ian Wilson
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