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Thursday, January 29, 2026

Cynocephalus

Skill/Strength:
Every 2:15 for 5 Rounds
5 Back Squats at 70% 1RM

Metcon:
4 rounds
90 Double Unders
15 Power Snatches 95/65lbs
Handstand Walk 50ft (25ft down and back)
-16 min cap
-Scale DU 1:1 to SU, HS Walk to 100ft Bear Crawls or 5 Wall Walks

Mandatory Mobility:
3 min quad smash per side
3 min calf smash per side
3 min delt smash per side

Optional Additional/Alternative Work:
7 Rounds
12/9 Cal Echo Bike
12/9 Cal Row
-Rest 1 min
-The intent is to sprint

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Al VanLannen
15:56, SU, WW, 55#
BS @ 205
15
0
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Ashley Brocker
13:49
Super fun Thursday!
19
0
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Autumn Jarvis
3 + 5/15 PS as written but VERY broken HSW
BS @ 150#
17
0
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Cass Baier
👎3+12/15 snatch (1/2 SU&1/2 DU) def not 50’
BS 110#
16
0
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Cody Stelmach
Tomorrow’s wod -14:10 (2:30/2:28/2:22/2:20) - holy legs!
11
2
Now you’re just being mean😡
Krystal Lowney
It’s a little sneak peak!
Cody Stelmach
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Danielle Stelmach
3 + 15 PS * | BS @ 145#
*1 min DU (75/58/60/66), 65#, 5 walks to wall | bike/row accessory: 1:11/1:12/1:15/1:14/1:16/1:18/1:11
11
0
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David Rueckl
13:57 SU 65# masters WW
BS@ 200# Showed up and moved forward 30’
15
0
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Eric Hansen
3+5snatches
75#/bear crawls
14
0
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Jamie Neubauer
Dido Pam! Show me Friday’s WOD
9
0
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Jenny Renon
15:23–SU/55# snatches/🧸 crawls
Squats at 125#, 20 min peloton
11
0
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Jessica Ploof
12:06 scaled
Subbed power cleans for snatches 65#, SU, bear crawls, 105#BS
9
0
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Jim Koehler
completed with lotsa mods
13
0
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JORDAN MAGGLE
Participated 🫡
Picked things up and set them down again.
8
0
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Justin Peterson
12:49
305
9
0
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Justin Riege
3+70 dubs rx
275 bs
16
0
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Liz LeFevre
3 + 50 dubs- #65/ bear crawls
BS- 3 rnds @#160 …2 rnds @ #170… Squats felt good today👌💁‍♀️
11
0
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Mark Flatow
15:35 SU/65#/bear crawl
225# BS - scaled appropriately and remembered to post - win/win!
15
0
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Matt Buch
3 + 9 snatches
Squats at 225# du/su combo, 95# snatches, bear crawls
15
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Mel Sanders
cap, sc
3 + 2 PS: SU, bear crawl | BS worked up to 69% (155#)
14
0
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Natalie Heim
2+ 2 good walk to wall attempts
Squats @165
1
0
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Pamela Gehl
show me Friday's WOD!!!
12
1
😂
Cody Stelmach
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Samarth Mistry
3+1 WW sc 1 min DU practice, PS 65#, 4 WW
BS 50% 125#
4
0
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Sara Weber
135# squats
Oof scaled reps and weight of everything and still capped. 60 dubs / 10 reps at 55# / 3 wall walks. Rough
14
0
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Sylvia Christensen
165# BS, 3+6 snatches
19:08 total (50 dubs/round). Did a bonus 50 dubs at the end bc they felt good 😂 5 mile run. 4x3 overhead squats @ 155#
13
0
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T Sanders
Devil's presses in the basement.
marked safe from Fame on Fire today
8
2
😂😂
Cody Stelmach
🤣🤣🤣
Theresa Rosenquist
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Theresa Rosenquist
✈️Lots of airport walking✈️
And sitting on the plane.
0
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