weighted strict pull-up
5-5-5-5-5
Compare results to July 1, 2010.
then, “Four-nine“
for time:
two rounds; rest one minute between rounds,
tabata bottom-to-bottom squat*
+ 250x double under
*One Tabata round is eight rounds of 20 seconds of maximum work, followed by 10 seconds of rest. All 10-second rest intervals must be taken in the bottom of the squat—where your hips are below your knees but your hamstrings do not rest on your calves. There is no rest between the second Tabata round and the double unders.
This workout is scored by both the time and the least number of repetitions completed for each, eight-set Tabata round.
here ya go Stu! now you dont have to feel so bad about that jumprope pic from last week!
i think i could actually hear the blood gushing into my legs during the tabatas.
–Scores–
Alex H.: 15-30-40-45-40x-lbs., 10, 9, 7:51 (sub: 3/5x double under)
Alex M.: 10-20-22.5-22.5x-15-lbs., 13, 10, dnf
Borja G.: 5-5x-bw-ast-ast-ast-lbs., 9, 7, dnf
Jon H.: 5-10-12.5x-7.5-5x-lbs., 8, 5, 8:09 (sub: 3/5x double under)
Michael F.: 10-10x-5x-bw-bw-lbs., 14, 13, 6:25 (sub: 3/5x double under)
Derek B.: 5x-bwx-ast-ast-ast-lbs., 12, 11, 6:02 (sub: 3/5x double under)
Robbie S.: 5-7.5-bw-ast-ast-lbs., 10, 8, 5:40 (sub: 3/5x double under)
Keena S.: 5, 5, 5, 5, 5; 12, 9, 7:05 (sub: jump-stretch strict pull-up, red, 3/5x double under)
Ralph A.: 5-7.5x-bw-bwx-ast-lbs., 6, 4, 2:56 (sub: 2/5x tuck jump)
Beau R.: 5, 5, 5, 5, 5; 8, 5, 3:42 (sub: jump-stretch strict pull-up, green, 2/5x tuck jump)
Phil S.: 5-7.5x-bw-bw-bw-lbs., 7, 6, 3:42 (sub: 2/5x tuck jump)
James C.: 5, 5, 5, 5, 5; 12, 8, 2:57 (sub: jump-stretch strict pull-up, red, 2/5x tuck jump)
Jeff T.: 5-12.5x-5-5x-bw-lbs., 9, 6, 4:15 (sub: 2/5x tuck jump)
Jessy C.: 5, 5, 5, 5, 5; 8, 7, 3:82 (sub: jump-stretch strict pull-up, red, 2/5x tuck jump)
Kris C.: 5, 5, 5, 5, 5; 19 (sub: jump-stretch strict pull-up, red; 1 round)
Jen O.: 5, 5, 5, 5, 5; 8, 7, 6:37 (sub: jump-stretch strict pull-up, green, 2/5x tuck jump)
April H.: 5, 5, 5, 5, 5; 13, 13, 6:30 (sub: strict bodyrow, tabata squat, 2/5x lunge)
Jennifer M.: 5, 5, 5, 5, 5; 8, 8, 3:57 (sub: jump-stretch strict pull-up, red, 2/5x tuck jump)
John M.: 5, 5, 5, 5, 5; 10, 8, 4:08 (sub: strict bodyrow, tabata squat, 1/5x lunge)
Brian T.: 10-20-15x-7.5x-bw-lbs., 9, 8, 8:21 (sub: 3/5x double under)
Bill M.: bw-bwx-ast-ast-ast, 9, 2:31 (sub: tabata squat, 1/5x tuck jump; 1 round)
Cristian D.: 5, 5, 5, 5, 5; 8, 6, 4:36 (sub: jump-stretch strict pull-up, red, 2/5x tuck jump)
Christy P.: 15-25-32-37.5-40x-lbs., 22, 11, 4:38 (sub: no btb)
Ross K.: 15-25-25x-15x-5x-lbs., 9, 7, 4:12 (sub: 3/5x double under)
Ben T.: 15-25-30x-20-20x-lbs., 10, 7, 4:20 (sub: 2/5x tuck jump)
Andrew L.: 20-30-40-45-45x-lbs., 10, 9, dnf
Christine S.: 5-7.5-10x-5x-bw-lbs., 12, 12, dnf
Lisa C.: 5, 5, 5, 5, 5; 11, 9, 4:28 (sub: 2/5x lunge)
Set S.: 5, 5, 5, 5, 5; 7, 6, 4:20 (sub: 2/5x tuck jump)
David O.: 10x-2.5-bwx-lbs., 5, 5; 15, 6:42 (sub: jump-stretch strict pull-up, red, knee, tabata squat, 3/5x double under; 1 round)
Pete S.: bw-2.5x-bwx-lbs., 5, 5; 7, 6, 2:53 (sub: jump-stretch strict pull-up, red, 2/5x tuck jump)
Anne M.: 5, 5, 5, 5, 5; 6, 5, 4:04 (sub: strict bodyrow, 2/5x tuck jump)
Jenn J.: 5, 5, 5, 5, 5; 5, 5, 3:32 (sub: jump-stretch strict pull-up, blue, 2/5x tuck jump)
Bobby M.: 5, 5, 5, 5, 5; 11, 10, 6:09 (sub: jump-stretch strict pull-up, green, tabata squat, 2/5x lunge)
Chad F.: 5, 5, 5, 5, 5; 10, 7, 5:48 (sub: jump-stretch strict pull-up, red, 3/5x double under)
Matt C.: 5, 5, 5, 5, 5; 8, 7, 3:00 (sub: jump-stretch strict pull-up, red, 2/5x tuck jump)
Callie W.: 5, 5, 5, 5, 5; 11, 2:24 (sub: strict bodyrow, tabata squat, 1/5x tuck jump; 1 round)
Leota B.: 5, 5, 5, 5, 5; 12, 11, 8:00 (sub: jump-stretch strict pull-up, red, 3/5x double under)
Ryan A.: 5, 5, 5, 5, 5; 13, 2:19 (sub: jump-stretch strict pull-up, green, tabata squat, 2/5x tuck jump; round 1)
Anna H.: 5, 5, 5, 5, 5; 7, 5, 3:56 (sub: jump-stretch strict pull-up, blue, 2/5x tuck jump)
Jeff B.: bw-5-10x-5x-2.5x-lbs., 9, 7, 7:51 (sub: 3/5x double under)
Jerry C.: 5, 5, 5, 5, 5; 6, 5, 3:21 (sub: jump-stretch strict pull-up, red, 2/5x tuck jump)
Scott T.: 5, 5, 5, 5, 5; 7, 6, 3:28 (sub: jump-stretch strict pull-up, red, 2/5x tuck jump)
Alissa G.: 5, 5, 5, 5, 5; 7, 6, 3:28 (sub: jump-stretch strict pull-up, blue, 2/5x tuck jump)
Livia S.: 1:48, 1:55, 1:37, 1:53, 9, 9, 3:49 (sub: max hollow hold, 2/5x tuck jump)
Notes for today:
-10-minute time limit
-DNF Scores:
Alex M.: 196/250x double under
Borja G.: 229/250x double under
Christine S.: 110/150x double under
Andrew L.: 102/150x double under
Our new mascot: the MPH “Honey Badger”
http://www.youtube.com/watch?v=-qsclhKhAss
Can we get this guy to narrate some of the sectional videos?
“Look, it’s Steve, cleaning that bar. He doesn’t give a shit. He just cleans it.”
I agree with Mike and would support the MPH Honey Badger as our mascot.
Steve – It doesn’t even compare. Not even close.
-Stu
Oh. My. god. The honey badger is a bad ass!