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Tuesday, January 26, 2016

Plywood

Man it felt good to be back. Painful but overall good. Let’s not forget that what we ate and drank yesterday was just that, yesterday. It is never too late to get a fresh start. Get in the gym and get that ball rolling.
Have a great Tuesday!
1.) Plywood 
3 rounds
12 Deadlift 315/225lb (yes Tina you were right but I added 5 pounds because I can!)
15 Deficit Handstand Push-ups
Note: Parallette is the preferred method, tall for men short for women. Scaled use 2-45’s Abmat men, 1-45 Abmat females and last option regular handstand push-ups 
*2.) 10 minute EMOM
10 Box overs 24/20
1 Rope Climb
3.) 50 Strict Toes to Bar for time
*4.) Clean Pull 70/3, 80/3, 85/3, 90/3, 95/2×2
*5.) Squat 75/3, 85/3, 95/3, 105/3
*6.) Row Session
10 minute warmup and cool down
Row 3000m @ 23 S/R, Row 2000m @ 26 S/R, Row 1000m @ 29 S/R, rest 90 seconds between segments

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Alli Nowak
13:30 @ #175; 2 ab mats
50 ab mat sit-ups with 14 lb. ball
10
0
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Alyssa DeNoble
21:38
Up to 185 DL(shouldda went heavier) mix of rx and 45#+10# plate deficit hspu.
15
0
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Andy Glawe
23:57 RX weight
14
0
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Angel Anderson
24:05 125# DL HSPU w/45# plates 50 GHDs
5
0
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Anne Holzem
12:25; 115# DL; ring push-ups
Tried 135# DL but baby protested - got light headed/dizzy; 50 ab mat situps
6
0
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Cole Cravillion
18:00 rx
2 rds of unbroken dl
13
0
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Erin Buntin
9:14
RX Weight, Strict HSPU - 1 mat
8
0
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Grace Adler
15:46
205# DL; 35# plate
12
0
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Grant Soletski
12:43 Kip hspu
3-2-1k row done. Painful. But in a fun sorta way.
4
0
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Greg Goffard
17:46
285 dl, 35# plates, (P)
1
0
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Jackson Adler
16:16 women's rx
11
0
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Jake Plennes
37:01.... Yep
BS 260 (80%) because hands are not ready for DL yet. Finished all HSPU rx which was a nice accomplishment.
14
2
I like the tenacity!
Tina Schmidt
I'm proud of you.
Grant Soletski
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Jim Koehler
15:27. 225# Dl
Zero abmat strict Zero abmat strict and kip. 1 abmat strict and kip
15
0
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Jim Tschampl
34:something. 315 DL. 45s with abmat for HSPU.
6
0
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Justin Peterson
13:17
17
0
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Lindsey Koehler
39 Rx
Partner WOD w/ Erin K @ RDCF.
14
0
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Liz Goetz
15:30
155#, 1 mat
5
0
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Marcie Kyllonen
16:41 sub bs @ 80% for dl's
45's and 10's for plates
14
0
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Mary Stueber
15:55 - 185#, 25# plates and blue mat
25 T2B. 500m row but it's never a fast one.
16
0
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Michelle Johnson
Forever!
205# DL, 25# plates; 1:51 500m row. Thanks for the help Jake, Justin and Five-one-five crew.
20
3
That's payback for all the encouragement you give me 😄
Mary Stueber
You did great!
Nate Hall
Awesome fight today!
Tina Schmidt
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Nate Hall
16:27 RX
1:30 500m row
15
0
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Pauly VanderKelen
35:14 (Parallete HSPU are a new movement for me but I got them all done)
Squats up to 275# , knees were a bit cranky / 50 strict T2B in 4:24
3
0
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Steve Kaster
Rx weight, but I'm penalizing myself and not countinig that one
only good news was first set of 12 DL unbroken and my back feels good for first time in a while. Couldn't seem to hit the mat on hspu and pretty sure I only did 11 DL in the 3rd round. Therefore 1 big No Rep
14
0
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Sylvia C
19:50 something
Rx weight, started w deficit (45# plate & 10# plate) but eventually had to change to floor. 175# bs, emom done
15
0
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Theresa Rosenquist
Sick Day
😷😠😴😝
12
1
Feel better!
Mary Stueber
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Tina Schmidt
13:40 Rx; 1:50 row
Should have done 255# today--225# just felt a little light! 😝
19
1
So inspired!! Killer time
Sylvia C
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Todd Rocheleau
19 something , my HSPU are horrible, from floor with 2 mats!
12
0
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Tom Schmidt
11:33 Rx
6
0
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Ty Krueger
17 and change
More than 8 misses on the wall. At least I know a new skill to work on. Back squats and 50 strict TTB after.
19
0
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Tyler Shaw
15:04
17
1
Not too frumpy
Sylvia C
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Zach Nasto
12:34
Quiet DLs cause of baby. Strict HSPU with 2-25 plates. T2B, 20 rep squat, 10x500 row
10
0
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