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Monday, December 5, 2022

Hero WOD Bradshaw

10 Rounds for Time
3 Handstand Push Ups
6 Deadlift 225/155lb
12 Pull Ups
24 Double Unders

Accessory Work:
5×5 Bench Press @60%
4×4 Bench Press @70%
3×3 Bench Press @80%
2×2 Bench Press @85%

Mobility:
2 min pec smash per side
3 min trap smash per side

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Barb :)
8 and 3 ring rows
Hspu on box, 125# dl, ring rows, 48 plate step ups
8
0
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Brandon Larsen
15:00
Bench session w/Cody- needed to scale weight to allow Cody to join. That’s what friends are for 🤗
16
1
Mike Taylor
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Brian Kramer
21:14
Butterflies, Kipping HSPU flat, 155lbs DL’s, SU’s
15
0
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Carrie Schatzman
25:20; kipping HSPU w 35# plate & abmat; 125# DL; banded pu’s & ring rows (about 6&6) and 48 singles
8
0
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Chelsea Sherman
21:51
Black&red band pu, ab mat+25# plate hspu, 135# dl. Fun WOD. Need to work on pu’s!
17
0
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Cody Stelmach
16:53 (2 min pr)
Bench session up to 225# (crushed Brandon in the bench session, which is all that matters)
18
3
Ian Wilson
Ian Wilson
^
Tim S.
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Daltyn LeClair
29:00 RX DL, Scaled PU
8
0
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Danielle Sherman
19:35
21
0
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Devon Deda
28:01 Rx
23
0
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Eric Hansen
25:45 mod
Box hspu, 225# dl, 6 pull-ups, 10 cal echo bike
22
0
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Grace Adler
21:51
Strict HSPU to abmat, 4 strict pull ups.
17
0
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Ian Wilson
Should have been (12:41) had I tried harder
15:45
19
1
Tom Fameree
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james macco
20:40* HPU's off 30" box. 4 strict pull-ups rather than kipping to work on strength.
All DL's unbroken.
16
0
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James Mueller
Capped at 24:58 RX bench ended with 215
21
0
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Jenna Decker
26:24
My deadlift is improving I guess
11
0
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Jenny Wesolowski
18:53
Scaled to ring rows since hanging from rig pinches shoulder. 12 du per round (a few su between each du). 35# plate + ab mat hspu (felt great and pretty easy today but need to be kind to shoulder). Felt great, loved the workout
15
0
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Jessica Ploof
23:08
HSPU off box, 125# DL, Green and blue banded PU, SU
16
0
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Jim Koehler
25:00 185# DL, singles, only 6 pullups per round
10k row
14
0
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Jordan Teague
26:12, sc
HSPUs off 24" box, ring rows, SUs
15
0
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Justin Peterson
12:42
16
0
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Kevin Hansen
16:08rx
2+ min PR
23
0
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Krystal Lowney
37:18 Rx
DUs took embarrassingly long but I wanted that Rx.
23
2
My hero!
Maria Onaindia
Nice Job Krystal!!
Ian Wilson
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Liz LeCaptain
20:47
DL @ 85# for first 5 rounds then switched to goblet squats... hammy
20
1
james macco
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Maria Onaindia
25:37
Alternated DU/SUs, KHSPu from plate and abmat, rest unchanged w/minimal ripping Accessories up to 100#
20
0
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Mel Sanders
20:19 in the B w/ mods
HSPU box, DL #155, ring pull, penguins
21
0
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Michael Green
19:38
16
1
Tim S.
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Mike Taylor
WOD by Kori
4 rds for time: 23:40 -5 front squat 205lbs -15 devil press 55lbs -100 single unders
21
1
Cody Stelmach
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Ryan Froelich
22:35 (205)
DL only through round 6/knee issue
20
0
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Sam Carter
17:08
RIP biceps
17
1
Justin Peterson
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Sara Weber
22:22
Hsp #45+new ab mat kipping / dead #85 / 6 pu old green+purple
21
0
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Sean Manion
27:43 RX
155/175/205/215 Bench
13
0
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Sylvia Christensen
Didn’t die ✅
6
0
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Theresa Rosenquist
22:34 (Not Rx’d)
Sub’d: DB def. Push-ups, DL @ 135, ==RR, DR-SU. Felt good, yet still felt gross. MOB post!!
0
0
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Tim S.
sub 25 scaled
hspu pike off box. some pull up jumping some not, penguins. milking the calf...
14
0
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Tom Fameree
22:42
Bench 155/175/205/215#
23
0
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