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Tuesday, May 12, 2020

Old Man

Patience and persistence, patience and persistence, patience and persistence, wash rinse and repeat daily. I will be in at 5:15am if anyone is interested in joining me. 
Have a great Tuesday. 
1.) 5-4-3-3-2-1 Strict Press
2.) Old Man
5 rounds
12 Stiff Leg Deadlift 115/85lb
9 Hang Clean 115/85lb
6 Split Jerk 115/85lb
Note: 9 minute cap
3.) 5 x 20 cal Handles only Assault Bike, rest 1:1
4.) 7 minute AMRAP 
20’ Sandbag Carry 
20’ Yolk:) Walk 45’s/25’s
5.) 6 x 2 Snatch @ LH 65%
Then 6 x 1 Snatch High Pull adding load each round starting at 65%
6.) 3 rounds
12 Parallel Ring Rows
7 Slow Wide Grip Strict Pull-ups
4 Heavy Heavy Bent Over Dumbbell Rows
Note: use a box for your heels on the ring rows and it’s two dbs on the db rows, concentrate on not changing your back/hip angle. 

Unequipped At Home
1.) 3 Rounds
:30 Max Effort for each movement:
– High Knees
– Butt Kicks
– Alt. Lunges in Place
2.) ROMWOD

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Ashley Peterson
7:40
Strict press-125 lbs, dip/pu/row EC
5
0
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Barbi Gossen
6:10. It hurt to move that fast!
Strict Press to. 110. Tied my PR ( no small weighs, and couldn’t hit 115)
3
0
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Cody Stelmach
Strict press up to 160
1. ME pull-ups sets of - 35, 34, 31, 30 2. Suck it up And #6
4
0
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Grant Soletski
Strict press up to 150 didn’t finish my last 6 jerks.
Very sad inside and look forward to doing this one again.
3
0
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Greg Goffard
6:59 105#
0
0
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Liz LeCaptain
2.5 mile run
ROMWOD
4
0
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Pauly VanderKelen
"Tricon Prison" from 5/9/20 complete on the Echo Bike in 16:58 including 2 minute rest segments.
"Woehlke" from 5-8-20 complete in 35:11 including 3 minute rest segments.
1
0
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Sylvia C
7:10 (42 sec PR)
strict press 80-85-90-95-100 (failed the 100 tho). 5.26 mile run
3
0
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Theresa Rosenquist
8:03**
**Mods:#85 DL/#55 HPCln & PJk -> 5 min KBSn: 115@#26. Pre: 15’ spin , 2x{pull,push,sq,back,abs,dips,JR, Post: ROM!
3
0
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Tom Fameree
6:37 @ 95#
Up to 165# strict press
3
0
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