Face or Gut

Monday Jan 16 2017


Packers won a good game. That was nice. Our Barbi didn't die on her ultra ruck she took on this weekend, did I mention that she completed 32 miles. Well done. What else is up this week? Oh I will be coaching two mornings and two evenings once again now that Betsy is all graduated. I'm pretty excited to see all of your pretty faces more often and I know you feel the same about me! Ha. Ha? 
Ice Bowl is coming up soon and we got lots of cash to hand out to the winners and even a few bucks for the athlete that moves the best in competition($500 to be exact). All divisions are getting full so get signed up before registration is full.
Have a great Monday!
1.) Face or Gut
5 rounds
9 Hand Stand Push-ups
12 Chest to Bar Pull-ups
20 GHD Sit-ups
2.) EMOM for 20 minutes 1 Clean & Jerk @ 70%
*3.) Every 2 minutes for 10 minutes 3 position Snatch, add load each round
*4.) 3 rounds 
20 Hip Extension
10 Reverse Hyper
10 GH Raise


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Cindy Opichka22h

I really really really appreciate the WOD posted by 8pm!!! Thank you!

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Hspu off box, jumping c2b, full ghd. Clean and jerks at 85#, snatch extra credit 55-75#.
Finished under cap
Reverse grip C2B first 2 rounds then mix of PU/C2B. HSPU to a couple of mats. C&J at 85#.
3rds + 2 hspu, 1 ab mat @ 15min cap
165# c&j emom
Clearly I showed up for participation points today.
Did stuff, wasn't easy.
135 cl& j
C&j ^110#
4 + 10 ghd's.. 65# emom
Ab mat and 15# plate hspu, banded c2b, ghd's to parallel
85/90 C&J
4 rnds+9 PU GHD2=, mix C2B and Pullups
C&J 95,135(2),140(17)
14:50 super modified
box hspu, jumping throat to bar (serious!), parallel GHD. 75# EMOM
10 PUs rd 4
Mod HSPU, last c2bs didn't make it all the way, 135# cleans
14:45 mod HSPU
130# c&j
4 rds 175 c&j
I was there and it was ugly.
C&J^105#
Jumping pullups. HSPU: 2abd mat +10lb plate. 14Lb wall ball with abd mat situps. C&j 55 x1, 65x1, 75x1, 85x1, 90x16 rounds
13:50 scaled. Hspu off box, jumping c2b, = GHD's. C & j 55# working on form. Thank u Grant!
4 rds and 3 c2b
135/5 165/10 185/5
135, 165, 195, 225 X 17
4 rounds + 12 chest to bar at 15 min cap RX
100# C&J for 20 min EMOM
13:03 (scaled 2abmats, band)
Emom 55#
4 + 12 pu
65# clean & jerk
3 + 10 C2B Rx
Had a few misses on C2B but didn't count them. EMOM up to 100#
13:19 used band after rd 3 to save hands. C&J EMOM 5x65 5x85 10x 105
3+ 5 GHD mix of C2B/PU
95# EMOM
135 x 2/ 155 x 2/ 190 x 16
4rds + 5/20 GHDs
C&J @ 160
4 rds at the cap. 1 @ 135, 2 @ 155, 17 @ 175.
Making progress on HSPUs. 20 minute EMOMs are icky.
Round 5 finished 12 pullups with green band
#100 EMOM
Db strict press (wrist), pu 87.5 CJ
3 + 12 PUs
15 min cap. 10# plate + abmat HSPUs. CJ EMOM 100#.
12:00 strict hspu
185#/15 200#/5
Strict HSPU thru last round of HSPU
Looong EMOM ^120
14:23 haha (wow definitely wrote the wrong time down before)
Worked on stringing butterfly C2bs (in sets of 2 😏). 125x10, 135x10 C&j
4R + 9 HSPU**
**clavicle to bar, #95 PCl & PP
125# C&J
10:00, subbed 65lb strict press and bent over rows for HSPU/c2B
120 step ups on box with 40lb vest and 65 lb barbell
255# c&j; snatch complex up to 195#
Cleans @195
4 + 5 push ups
push-ups instead of hspus, jumping c2b 70# EMOM
225#