Perfect Cell

Friday Dec 28 2018


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
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.) 3x10 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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Derek Zehms50d

I can’t wait for 4:15

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93 DU (banded pu’s, baby bmu, 125#)
65# SP
150 DU’s at cap. FInished it at 23:16. RX.
195# Strict Press. Rope climb EC 3:41. Assault bike EC
5 BMU.. banded strict pu and bmu 235# DL
95# SP
165 dubs at cap finished after
155SP; 15:46rx
210 strict press
155 strict press and got to DU at 18 min
Modified Deadlift weight because back was struggling this morning
155DU at cap
155#DL, box BMU. Finished rest of my145DU after cap. 95# strict press.
36 Du @ cap (155# DL, green band SPU & BMU)
^80# SP thanks for making me add some weight, Justin!
Finished after time cap.
75 dubs @ cap. / bar mup's off a box/ DL @ 315#
125# SP / Worked on open handstand holds and a little walking.
85lb press. Got thru 56 single unders at cap. 135lb DL. Banded pullups. Box bar MU
51 DU at 20 min cap. 275# DL, box BMU and banded strict PU
180# SP
Capped @ BMU 320# DL
SP 135 Did 100 DU after in sets of 10
105 strict press 15:55
10x3 negative hspu
10dub at cap @ 175#
Mods: red band, purple & red, purple, skinny black, & red, 📦 bmu // SP 77#
I moved around a little bit
2 BMU @ cap - 235# DL / 95# SP
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.
Wifey needed to work later than expected. Perfect Cell complete on 12/29/18 in 20:03
58 Du, scaled c2b green band, ring dips instead of bmu, Dl # 150
S.p # 75
Strict PUS took me 6.... years. 100# SP. 5 rounds: 1RC, 10 WBS (20#) 4:44
Hot Yoga & Pretty Intense WOD
w/ Danica & the Tribe: 17:40. (💯's of Sq/#20 SA DB BP/AMSU/Lunges)
212 DU at cap 275# DL
SP 120
181 DU at cap; finished afterwards
SP 85-90#