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Tuesday, October 26, 2021

Floccesy

Strength/Skill:
Every 2 min for 6 Rounds
1 Squat Snatch + 2 Overhead Squat @70% Snatch Max
-Meant to be done unbroken as a complex

Metcon:
12 min AMRAP
75 Double Unders (1:30 cap)
10 Deadlifts 205/155lbs
6 Bar Muscle Ups

Accessory Work:
Abs by the chick that beats everyone:
3 sets
15 GHD Back Ext.
:30-45 sec hollow hold w/Dbl KB
1 min plank
Rest 30 secs.
L-Sit hold from Pullup bar as long as possible for 5 rounds (rest for :30 -1 min between each set) (total time is score) **Goal is to beat last weeks score

Mobility:
3 min Hamstring Smash, per leg

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Alex Ebert
3 + 20 Sec DU practice
Couple BMU misses but got better and stung 4 together! 205# DL and 110# Snatch
1
0
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Amelia Bloch
3 + 30 singles -Scaled MU
MU scaled with box and 35+25 # plates
12
0
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Barb :)
3 + 1 deadlift, singles, 135# round 1,2-155# round 3,4,low bird perch bmu
15# trainer bar snatch complex, I can squat a little now
6
0
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Bobbi Laurent
3+5 deadlifts 105#, singles, mu with 2 green bands!
65# snatch complex
13
0
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Brandon Larsen
My body was at the gym today 🤦‍♂️🤦‍♂️🤦‍♂️
13
1
Mike Cegelski
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Breanna Zold
2+2 Dead lifts - DU & 155# DL
85# Snatch complex
15
0
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Cody Stelmach
4 + 16.9 DUs
Had a set of 75 unbroken DU!!! 🙂🙂🙂 // snatches at 140#
16
2
Yikes. If only you had gotten 19.1 more. Hopefully that doesn’t keep you up at night
Jacob Anason
Don’t worry I have a newborn to help with that 😂
Cody Stelmach
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Dusty Neubauer
5 Rds
Snatch @ 135
16
1
Tom Fameree
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Eric Hansen
4 + 8 DUs 185# DL mod MUs
110-120# snatches
15
0
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Heather Phillips
3+40sec DU
30” box BMU, 1:30DU work each round 45# snatch
15
0
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Jacob Anason
4 + 35 DU
145#
7
0
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Jamie Burbey
4 rounds, 135# Squat snatch complex
👍
11
0
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Jennifer McFall
35lb bar snatch +OHS..3 Rounds + 1 MY (35lb bar, SU, baby bar MU)
10
0
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Jenny Wesolowski
5 + 25 su-scaled to box bmu, su.
60# snatch complex. Some abdominal work. 3.1 mile run
12
1
Ирина Радченко
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Jessica Ploof
4+4 DL
SU, 125# DL, jumping BMU; 45# snatch
15
0
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Jim Koehler
3 rds. 205#, 150 su, box bmu
125# sn. 9,000 m row
12
0
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Justin Peterson
6+1 Double Under
Snatch complex at 175lbs
10
0
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Kayla Smith
3 rounds + 4 MU RX
#105 Snatch complex
13
1
Ирина Радченко
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Kevin Hansen
5r + 20dubs
150# snatch complex
9
0
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Lauren Tamura
4+7 DL scale banded BMU
Accessory work Deadlifts 10x230 8x250 8x265 8x265 8x285
10
0
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LAURIE MARTINEZ
3+125 Singles - 85# DL, box plus plates to assist w/MUs
Snatch is not my fave. #29 plus wood
14
0
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Liz LeCaptain
worked up to 100# Snatch complex
Mobility
14
0
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Megan Vogel
3 + 4 BMU
Failed 2 at end to get to 4 even w 20 seconds left… im blaming Mike. ;) 115# snatch and it felt really good!!!
11
1
My awesomeness can be pretty distracting
Mike Cegelski
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Mel Sanders
3+6 DL scaled
penguins, #85 DL, jumping BMU on side rig #30 snatch
15
0
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Mike Cegelski
2+5 BMU
1st round w/black band, 2nd and 3rd w/no bands, 125# Snatchez
7
0
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Ryan Froelich
2 + 8 DL (185 DL)
105 snatch stuff
2
0
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Sean Manion
3
115
9
0
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Theresa Rosenquist
4R + 114/150 SU
**SU/ DL@#135/6 =RR+6 def push-ups, KB Sn Complex w/ #26: 3🪆KBS (R) + 3 KBSn (L) + 5 gob. sq. 50 cal AB cool down (LO).
16
0
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Tim S.
scaled
3+6 ring row. single unders. 185 dl. red BANDED ring dip.
13
0
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Timm Uhlmann
10/75 DU in round 4
135#
0
0
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Tom Fameree
2 + 2 bmu’s
120# snatches
19
0
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Toni Wilson
4 rounds
Rx dl weight, jumping bmu, 80# snatch
16
0
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Travis Olsen
85# snatches
3 + 91 singles; 185# DL, 2 green banded BMU
14
0
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Yvonne Otero
4 + some step ups, mods
Snatch ^35#
13
0
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Ирина Радченко
3 rounds and some Dubs (took 90 secs each time thanks to Sammy to actually work on my DUBS)
Modified MU (29 inches off the box) 125 for ☠️Lift; #55-60 snatch complex
11
0
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