Friday, December 28, 2018
Perfect Cell
Our end of year schedule is as follows:
New Year’s Eve – Regular class structure running at 5:15am, 6:15am, 8:15am, 9:15am & 11:30am. Gym Closes at 12:30pm and the Bi-Annual Beer/La Croix Mile will take place at Betsy and Grant’s house at 1pm.
New Year’s Day – CLOSED
January 2nd – Back to full regular schedule
New Year’s Eve – Regular class structure running at 5:15am, 6:15am, 8:15am, 9:15am & 11:30am. Gym Closes at 12:30pm and the Bi-Annual Beer/La Croix Mile will take place at Betsy and Grant’s house at 1pm.
New Year’s Day – CLOSED
January 2nd – Back to full regular schedule
I can’t wait for 4:15
1.) EMOM for 7 Rounds
1 Strict Press @ 85%
2.) Row 1000m
5 Deadlift 355/255lb
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
*3.) 5 Rounds
1 Rope Climb
10 Wall Balls 25/16lb
*4.) 3×10 SUPER SLOW descent HSPU
*5.) 5 Rounds on Assault Bike
5 Easy cals, 5 medium cals, 5 all out cals, 30 sec rest.
1 Strict Press @ 85%
2.) Row 1000m
5 Deadlift 355/255lb
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
*3.) 5 Rounds
1 Rope Climb
10 Wall Balls 25/16lb
*4.) 3×10 SUPER SLOW descent HSPU
*5.) 5 Rounds on Assault Bike
5 Easy cals, 5 medium cals, 5 all out cals, 30 sec rest.
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Bradley Boockmeier
150 DU’s at cap. FInished it at 23:16. RX.
195# Strict Press. Rope climb EC 3:41. Assault bike EC
10
0
Cody Stelmach
155 strict press and got to DU at 18 min
Modified Deadlift weight because back was struggling this morning
8
0
Grace Adler
155DU at cap
155#DL, box BMU. Finished rest of my145DU after cap. 95# strict press.
5
0
Hannah Fameree
36 Du @ cap (155# DL, green band SPU & BMU)
^80# SP thanks for making me add some weight, Justin!
11
0
james macco
75 dubs @ cap. / bar mup's off a box/ DL @ 315#
125# SP / Worked on open handstand holds and a little walking.
6
0
Jennifer McFall
85lb press. Got thru 56 single unders at cap. 135lb DL. Banded pullups. Box bar MU
4
0
Kelsey Waack
10dub at cap @ 175#
Mods: red band, purple & red, purple, skinny black, & red, 📦 bmu // SP 77#
9
0
Megan Vogel
17:31**
50 cal bike. 5 kb dl each time - not descending. SA DB Row for pull ups. SA DB lunge for SPU. Side step ups for MU. 50 cal bike. EC - GHD/DB Thruster 10-10 5 rds. Still slingin' it.
9
1
Nice mods! 👊 How'd getting in/out of GHD do?
Pauly VanderKelen
Rest Day
Wifey needed to work later than expected. Perfect Cell complete on 12/29/18 in 20:03
0
0
Sylvia Christensen
35 DUBS at cap
Strict PUS took me 6.... years. 100# SP. 5 rounds: 1RC, 10 WBS (20#) 4:44
8
0
Theresa Rosenquist
Hot Yoga & Pretty Intense WOD
w/ Danica & the Tribe: 17:40. (💯's of Sq/#20 SA DB BP/AMSU/Lunges)
3
0