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Wednesday, October 21, 2020

Twisted

When in doubt go back to the basics.
Have a great Wednesday.

1.) Every 3 minutes for 5 rounds Deadlift 5-3-3-2-1 working up to heavy 1RM, start at approx. 70%
2.) Twisted
5 rounds
25 Double Unders
15 GHD Sit-ups
3.) 4 rounds
20 Kettlebell Russian Twists
30 Alternating Sledgehammer Swings
Session 2:
– Every 3 minutes for 5 rounds 4 Overhead Squat @ 75%
– Every 2 minutes for 10 minutes:
3 Muscle Ups
30 Second hold on top of MU
– for time:
10 Deficit Strict Handstand Push-ups 2×45/1x45lb Bumper Plate
100โ€™ Single Arm Dumbbell Lunge 1.5/1 pood Kettlebell (right arm)
5 Sandbag Cleans 150/100lb
100โ€™ Single Arm Dumbbell Lunge 1.5/1 pood Kettlebell (left arm)
5 Sandbag Cleans 150/100lb
10 Deficit Strict Handstand Push-ups 2×45/1x45lb Bumper Plate

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Alex Ebert
10:16 with a lot of DU practice
DL up to 305
7
1
๐Ÿ‘ŠGood practice sesh man!!๐Ÿ‘Š
Theresa Rosenquist
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Brandon Pagel
7:25
PR 425 deadlift
10
0
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Cassie Christianson
4:29
310# DL PR
9
0
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Chuck Brehm
4:02
DL to 495 OHS at 235
4
0
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Cody Stelmach
4:39 rx
Tripped 1x in the last round, otherwise all unbroken /// up to 425# DL
10
2
Ian Wilson
๐Ÿ˜ณ
Theresa Rosenquist
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Grant Soletski
Deadlifted. 5:32
Approx 100 trips on last round of dubbs
7
0
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Greg Goffard
8:36
up to 365# DL
7
0
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Ian Wilson
4:34
Worked on Dead Lifts - tried for PR & failed
10
2
So fast! ๐Ÿš€๐Ÿ‘Š
Theresa Rosenquist
Cody Stelmach
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james macco
4:32. Ian, active rest day?
DL - set of 2 @ 365#
6
2
How did you know. Wasn't it active rest for everyone?
Ian Wilson
james macco
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Jim Koehler
10,000 m row
6
0
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Justin Peterson
4:22
10
1
๐Ÿ˜ณ๐Ÿ‘Š
Theresa Rosenquist
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Kenzie Christy
15 amrap 40/35 cal row 30 dl 135/95 20 hang p clean 10 thrusters - 2+61rx that sucked therefore i sucked
PP 1x5 @125, 120, 115 OHS @105 3 ring dips + 30s hold kipping deficit HSPU, 100# bag, 1 poof KB - 6:21 - that hurt ๐Ÿ˜‚
11
0
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Kevin Hansen
4:48
Deads: 315/335/365/385/405 then: 21-15-9 Bike Cal and Bar-facing Burpees 6:06 then: 10min E2MOM 3 Snatch grip PJ + 3 OHS + 3 Snatch Balance
9
0
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Krystal Lowney
6:46 Rx
DLs to 165#
9
0
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Liz LeCaptain
4:45
Light DL day
10
1
๐Ÿš€๐Ÿ‘Š
Theresa Rosenquist
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Michael Green
4:28 20# med ball sit-ups
Up to 385# dL, 7:15 5 rnds every 3 1/2 min 15 cal assault bike 3 tng power snatch 115/135/155/165/175# 5 rnds 10 reverse hyper 10 bent over row 40# dB 10 back extension.
10
1
& lots of Back love today & tomorrow!
Theresa Rosenquist
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Mike Cegelski
6:35
405# DL, 10# PR!!
10
0
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Sam Carter
4:59
245 DL
7
0
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Sylvia
Done
295# DL single. Russian twists/sledgehammer (oh yeah๐ŸคŸ๐Ÿฝ). 135# OHS.
6
0
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Theresa Rosenquist
6:29**
**Subโ€™d 2:1 SU:DU (slowly improving). DL to 235 (๐Ÿขimproving)
6
0
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Todd Rocheleau
405 DL and six rds of WOD since Iโ€™m an overachiever.
At home
3
0
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Trevor Snyder
4:41
No touching ground on ghdโ€™s but went back as far as my mobility allowed; 385# dL pr
6
0
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Yvonne Otero
7:06, 45# plate step ups, ab mat situps w 8#WB
DL ^175#
9
0
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