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Tuesday, January 5, 2021

PERFECT CELL (Retest 12/28/2018)

Happy DBZ Tuesday! This workout was one of my most favorites ever. Let’s crush it!

This workout is bananas🥴
Krystal Lowney 9:49AM on Jan 2, 2021

Metcon:
Row 1000m
5 Deadlift 355/255lb (Scale to heavier than you did yesterday for DL skill work)
25 Pullups
4 Deadlift
20 Chest to Bar Pullups
3 Deadlift
15 Strict Pullups
2 Deadlift
10 Bar Muscle Ups
1 Deadlift
300 Double Unders

Mobility:
2 min Lacrosse Ball Lat Smash, per side
3 min Hamstring/Glute Smash, per side

Accessory Work:
Bench Press (Strength): 85% – 6×5 (E 3min.)

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Alex Ebert
26:31 @275#/single unders/green band BMU
15
0
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Breanna Eger
28:06 215# DL, mod pull ups & bmu, Single Unders
16
0
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Cody Stelmach
23:28 rx
I am going to go lay down for a while after this one..
15
3
Mike Luberda
He did. I saw it.
Justin Peterson
Cody Stelmach
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Eric Hansen
29:20
255# mod strict PU and MUs
15
0
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Grace Adler
49.5 cal bike at cap
205# DL, banded BMU (4 successful out of 12 attempts), 50 cal bike for 300 DU. Could have finished within cap - took time to set up BMU during wod.
9
0
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Heather Phillips
30ish (I forgot to look at clock right away🤦‍♀️)
125# DL, mostly banded strict PU, lower bar BMU, 600 SU
14
0
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Ian Wilson
355# broke me a little today (22:23)
Need to get stronger, otherwise fun workout
17
3
It broke me watching you! 😳 “🏆” for ugliest DL of the day. 🤣 PLEASE work on your entire posterior chain, neck to ankles, with mobility and percussion therapy!! 😁
Theresa Rosenquist
Thanks T, will do. It was a rough one today. I will definitely mobilize well.
Ian Wilson
Cody Stelmach
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james macco
27:41 scaled
DL @ 335#; bmu off box. WOOF, that was humbling.
8
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Jennifer McFall
24:23. 175lb DL, banded pullups, baby bar MU, SU
7
0
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Jim Koehler
22:45 600 su's, 295 dl and ring row stuff for pullups
7,045 m row
14
0
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Justin Peterson
15:36
PR’d UB Double Unders at 300
18
8
Ian Wilson
😳
Theresa Rosenquist
where does one sign up to be this fit??? asking for a friend
Kenzie Christy
Sign up at Green Bay Strength and Conditioning.
Justin Peterson
Listen to that guy 👆
Cody Stelmach
i’d make the 4 hour daily commute
Kenzie Christy
300 UB😳 That’s amazing!
Krystal Lowney
I’ll need you to piss in a cup sir.
james macco
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Kenzie Christy
22:15 scaled - 225# (255 is like 97%) and banded BMU
bench @ 95# 1 BTN Push jerk + 1 OHS + 1 sn balance up to 118# 5 rds 0:30s front each march @100%+ FS max + 10GHD 20min bike
14
0
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Kevin Hansen
19:04
Strict pull-ups were the hardest part! 😫
18
2
I concur!
Sylvia
Kevin Hansen
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Krystal Lowney
35:35
DL 175#/reverse grip strict PUs/1 BMU-9 low bar.
15
0
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LAURIE MARTINEZ
29:29 - mods, 600 su
15
0
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Liz LeCaptain
Home WOD for me today 😒
20 min AMRAP - 20 Jumping lunges, 15 perfect push ups, 20 sit ups, 15 burpees + Suck it Up
10
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Michael Green
22:34 RX
12
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Mike Cegelski
23:40
315# DL Box Bar MU
9
0
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Mike Luberda
20:01
DU killed me...
13
1
Same...
Cody Stelmach
Cancel
Pauly VanderKelen
Overhead Squat up to 235# then 5x5 @ 195#
EMOM10: 9 Hang Power Cleans @ 135# for 90 total / Barbell Arm Curl up to 120# then 5x5 @ 95# / 3 rounds of 40 Bicycle Crunch and 40 Lying Leg Raises / Sauna!
0
0
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Rachel Meyers
Not sure of time 22? Scaled. #135 DL, pullups with band, low bmu, 600 SU
10
0
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Ryne Koehler
162 DU modified half of MU
11
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Sal Bertuglia
I finished before the cap. I did 305# instead of 355# and did not do 300 unbroken DUs unlike the psychopath at 11:30 class
11
3
Who tf did 300 unbroken?
james macco
Some guy that owns a gym
Cody Stelmach
Sociopath*
Justin Peterson
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Sarah Anderson
27:44
195# DL, banded the last 5 strict PU, box MU, 60 DU (whipped my forearms enough to say eff this and switched to singles 😏). Still finished!
14
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Sean Manion
25:10
305 DL, small green band for MU, single unders and bike Cuz quad cramp
7
0
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Sylvia
80 dubs at 25:04
The deads were all unbroken so that’s a win 🤷🏻‍♀️ Had to leave for twerk.. otherwise I would’ve finished! 5 rounds: 10 UB T2B, 15 hollow rocks. 5x6.5 glute bridges (165#)... THAT HURT
14
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Theresa Rosenquist
24:56**
**Sub’d all the things to keep my shoulder from exploding: = RingRows->strict banded->strict banded->strict banded + 10 push-ups. DL @ #215 & 600 SU. Held 2:16/500 pace @ 1K, better! Post: Mega low back & glutes mobility & lats&scaps.
15
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Tom Fameree
DNF, blew a calf at 37 dubs at 22 min. 315# deads
16
6
😱 ouch
Grace Adler
Get Ashley!!
Theresa Rosenquist
Well....unblow it.
Justin Peterson
^^^^^^TWSS^^^^^^
james macco
Heh @Macco
Sal Bertuglia
Justin Peterson
Cancel
Travis Beard
25:36
295# DL
2
0
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