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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 Christensen 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 Zold
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
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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
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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
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Kevin Hansen
18:02
Unbroken in everything, good muscle up day 👍
14
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LAURIE MARTINEZ
21:50, sub back squat for front @ 85#, mod burpees instd of rings, band assisted MUs
12
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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 Christensen
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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
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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
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Scott Adler
13:43 (box mu, 125#)
1
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Sean Manion
17:45
185#clean 225#bench
6
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Sylvia Christensen
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 Christensen
Mike Cegelski
Sylvia Christensen
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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.
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Tom Fameree
22:26 @ 225#
13
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Travis Beard
17:00
Mod MU, 175#
4
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Travis Olsen
18:48
Mod bar MU, 115#
9
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