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Tuesday, December 8, 2020

Roshi (Retest Nov 24, 2018)

For today’s WOD, try to replicate what you did last time you completed this workout.
If this is your first time doing Roshi, scale strict handstand push-ups with a mat or a plate and mat, or go off of a box.

Metcon:
30 Min AMRAP
10 Strict Handstand Pushups
20 Cal Row
10 Ring Rows (make them very difficult)
20 Cal Row
10 GHD Situps
20 Cal Row

Mobility:
8 min Lacrosse Ball Shoulder Smash, 4 min per side

Extra Credit:
Bench Press (Strength): 80% – 6×5 (E 2min 30sec.)

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Breanna Zold
3+2nd row
17
0
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Carrie Schatzman
3 + 2nd row; hspu off box; 1/2 ghd’s, 1/2 amsu’s
6
0
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Cody Stelmach
4 + 30.69 (ring rows)
Did 6 strict HSPU and then died, so added ab mats // ring muscle up practice
11
1
Ian Wilson
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Eric Hansen
3 + 10 GHDs
Box HSPUs
15
0
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Grace Adler
3 + 10 strict hspu
GHD to //, ring row with feet on box to make them hard
13
0
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Grant Soletski
4+27
1 Abmat first rd 2 remainder parallel ring rows w/18” box. Yucky.
15
0
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Ian Wilson
5 + 40 reps (completed rings in 6th round)
Fun Day
7
0
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james macco
4 rd. (2 ab mats for HSPU
Below parallel for ring rows on a 20” box.
3
0
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Jason Nobles
4 + 20 calories
3 mats, 20# WB ab mat sit ups
11
1
Woah. Where’d this guy come from!?
Justin Peterson
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Jennifer McFall
3 rounds + 10 box HSPU, 10 ring rows, 39 cals
1
0
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Jim Koehler
3rds and through 20 cal row b4 ghd
10
0
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Justin Peterson
4+4 Ring Rows
6
0
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Kenzie Christy
4+54 abmat and 10, normal ring rows - didn’t expect the muscular fatigue so early!!!
3x5/7 push press/push jerk @110
15
0
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Kevin Hansen
4r
Pretty terrible at HSPU 🤷‍♂️
9
0
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Liz LeCaptain
3 + 1 GHD
17
0
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Mike Cegelski
4+7 Cals
Strict HSPU RR on small box
7
0
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Ryne Koehler
3 + 10 Cals 3rd row
11
0
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Sal Bertuglia
4 + 1 cal
"I may be an old man, but I can still kick your butt, Vegeta." - Master Roshi
13
0
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Sarah Anderson
3 + 6 cals of 3rd row
25# plate + 1 abmat for strict HSPU. Ring rows slightly below parallel
13
0
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Sean Manion
4+31
35# plate and ab mat 185# bench 6x5
9
0
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Theresa Rosenquist
4 mi walk - 1:54.55
Just not feeling it today.
9
0
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Todd Rocheleau
4 rd + 3 HSPU off box
10
0
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Tom Fameree
4 + 61 reps (1 ghd)
17
0
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Yvonne Otero
2.5 rds, box hspus, mixed in some bike
15
0
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