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Tuesday, January 12, 2021

GOKU (KAKAROT) (Retest 1/6/2019)

Another amazing addition from the DBZ Saga of programming from early 2019.  Don’t follow the directions at the end of the workout.

Or do.

Wat even is this workout.
Sylvia 8:50PM on Jan 11, 2021
FUN!!
Kevin Hansen 7:00AM on Jan 12, 2021
F.U.N!
Cody Stelmach 11:17AM on Jan 12, 2021

Metcon:
Row 250m
10 Muscle Ups
1 Front Squat 255/185lb (from the ground)
Row 250m
8 Muscle Ups
2 Front Squat
Row 250m
6 Muscle Ups
3 Front Squat
Row 250m
4 Muscle Ups
4 Front Squat
Row 250m
2 Muscle Ups
5 Front Squat
Die

Accessory Work:
Bench Press (Strength): 90% – 8×3 (E3min)

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Breanna Eger
15:18 (?) Modified muscle ups, 125#
12
0
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Cody Stelmach
18:57
That was fun!! Didn’t do it last time, so PR!
10
0
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Father John Broussard
23:38
Started at 185# for first two rounds, had to drop to 175# for cleans
11
0
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Grace Adler
16:47
95# FS. 1 ring row + 1 ring transition + 1 dip =1 MU.
9
0
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Greg Goffard
15:57
MU's off box, 185# FS
6
0
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Heather Phillips
16:22
Ring row/dips, 65# fs
5
0
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Ian Wilson
Got some good MU practice
6
0
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Jim Koehler
18:52 205#/1,2,3 then 225#/4,5 and banded low ring muscle ups
7
0
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Justin Bruehl
14:39
Death
12
0
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Kevin Hansen
18:02
Unbroken in everything, good muscle up day 👍
14
0
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LAURIE MARTINEZ
21:50, sub back squat for front @ 85#, mod burpees instd of rings, band assisted MUs
12
0
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Liz LeCaptain
25:10 - started FS at 145# and worked my way up to 175# during the workout
Was supposed to be an active rest day... then peer pressure happened
13
1
Peer pressure. Gets me every time 😂
Sylvia
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Mike Cegelski
15:50
185#, banded low ring mu EC Cody's Trash Russian Bench Cycle EEC 5x3 HSPU w/ slow negatives Banded Lat Pulldowns Stability OH w/KB 50 GHDs for time 2:26
7
1
Justin Peterson
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Mike Luberda
19:10
Had a humbling day with ring mu’s...
9
0
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Rachel Meyers
14:50 mod mu with band #105 fs
6
0
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Sarah Anderson
15:28
Scaled ring MU to a box, 125# FS
5
0
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Scott Adler
13:43 (box mu, 125#)
1
0
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Sean Manion
17:45
185#clean 225#bench
6
0
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Sylvia
Participant
25 something more scaled than a reptile🦎 (155#, BMUS) 12EMOM 10 pushies, 12 weighted sit-ups right into 10EMOM various ab stuff. 5x6 1/2 glute bridges (175#) 5x8 good mornings (95#). 3 rounds: 8 seated dumbbell strict press (30#), 8 lateral dumbbell row, 5 strict pull- U ps
11
4
Sal Bertuglia
haha ew
Sylvia
Mike Cegelski
Sylvia
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Theresa Rosenquist
17:30**
**sub’d: RRow complex: 1RR+1RR Trans+press out +neg. dip, #85 FS. Post: BP 8x3@#95, 100 slow (!) AssBike cals, legs only.
11
0
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Tom Fameree
22:26 @ 225#
13
0
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Travis Beard
17:00
Mod MU, 175#
4
0
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Travis Olsen
18:48
Mod bar MU, 115#
9
0
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