clean
3-3-3
then, two rounds; rest amply between rounds:
max single-leg squat, right @ 25-lbs.
max strict pull-up
max single-leg squat, left
max strict chin-up
clean
3-3-3
then, two rounds; rest amply between rounds:
max single-leg squat, right @ 25-lbs.
max strict pull-up
max single-leg squat, left
max strict chin-up
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OTB: 4 rounds
10x sls left with 10-lb dumbbell, ~15″ bench
10x body row on ballet bar
10x sls right with 10-lb dumbbell, ~15″ bench
10x body row on ballet bar
Yesterday, 12.05 miles on mixed trail/road, 1:35:02 (7:53 pace).
nice pic jeremy!!
–Scores–
Michael F.: 155-145-145-lbs., 10, 12, 10, 16
Borja G.: 145-145-145-lbs., 14, 11, 12, 11
Larry B.: 135-135-135-lbs., 8, 9 (sub: 5x assisted s.l.s, jump-stretch strict chin/chin-up, red)
Chris T.: 135-135-135-lbs., 20, 11 (sub: 5x assisted s.ls.)
Claire H.: 120-120-120-lbs., 7, 12, 15, 13
Steve M.: 120-120-120-lbs., 10, 15, 10, 11 (sub: unweighted s.l.s)
Jon H.: 120-120-120-lbs., 17, 14 (sub: 5x assisted s.ls.)
James C.: 20-120-120-lbs., 16, 12 (sub: power clean + front squat, 5x assisted s.ls.)
Aaron B.: 100-100-100-lbs., 7, 9 (sub: power clean + front squat, 5x assisted s.l.s, jump-stretch strict pull/chin-up, blue)
Ted K.: 100-100-100-lbs., 17, 6 (sub: 5x assisted s.ls.)
Jen O.: 85-85-85-lbs., 9, 10 (sub: 5x assisted s.l.s, jump-stretch strict pull/chin-up, green)
Robert W.: 85-85-85-lbs., 14, 15 (sub: power clean + front squat, 5x sl rdl, jump-stretch strict pull/chin-up, blue)
Campbell R.: 80-80-80-lbs., 6, 11 (sub: 5x assisted s.l.s, jump-stretch strict pull/chin-up, green)
Katie M.: 70-70-70-lbs., 10, 11 (sub: 5x assisted s.l.s, jump-stretch strict chin/chin-up, red)
Emily N.: 45-45-45-lbs., 7, 7 (sub: power clean + front squat, 5x sl rdl, jump-stretch strict pull/chin-up, green)
Alex M.: 15, 17 (sub: 35x muscle-up transition + ring dip, 5x assisted s.l.s)
Jeremy N.: 225-225-225-lbs., 6, 6, 6, 8 (sub: jump-stretch strict chin/chin-up, red)
Neil A.: 165-165-165-lbs. 9, 7(sub: 5x assisted s.ls.)
Rob K.: 165-165-165-lbs., 17, 23, 0, 15
Josh M.: 150-150-155-lbs., 7, 20, 9, 14
Sidra C.: 120-120-125-lbs., 7, 8 (sub: 5x assisted s.ls.)
Cristian D.: 110-110-110-lbs., 7, 9 (sub: 5x assisted s.ls.)
Holmes H.: 65-65-65-lbs., 10, 10 (sub: 10x strict bodyrow)
Keith W.: 7, 7 (sub: 35x jump to support, 5x assisted s.ls.)
Terry M.: 90-90-90-lbs., 8, 4 (sub: 5x assisted s.ls.)
Matt H.: 125-125-135-lbs., 11, 9 (sub: 5x assisted s.ls.)
Kirsten P.: 65-65-65-lbs., 11, 10 (sub: power clean, 5x assisted s.ls., jump-stretch strict pull/chin-up, blue)
Mayra C.: 90-90x-80-lbs., 8, 7 (sub: 5x sl rdl, jump-stretch strict pull/chin-up, green)
Peter H.: 85-85-85-lbs., 15, 13 (sub: 5x assisted s.ls.)
Kaisa A.: 85-90-90x-lbs., 9, 7, 8, 6
Shawn C.: 65-65-65-lbs. (sub: hang power clean, 5x sl rdl, 10x strict bodyrow)
Drew P.: 185-185-185-lbs., 16, 10, 17, 8
Travis O.: 155-165-165-lbs., 9, 7, 12, 5 (sub: jump-stretch strict pull/chin-up, red)
Jeff W.: 130-130-130-lbs., 9, 9 (sub: 5x assisted s.ls.)
Ivy F.: 125-125-125-lbs., 6, 5 (sub: 5x assisted s.ls., jump-stretch strict pull/chin-up, red)
Johnny A.: 115-115-115-lbs., 7, 9 (sub: power clean, 5x sl rdl, jump-stretch strict pull/chin-up, red)
Ralph B.: 115-115-115-lbs., 14, 13 (sub: 5x assisted s.ls.)
Bill S.: 90-90-90-lbs., 17, 15, 23, 12 (sub: unweighted s.l.s)
Matt C.: 95-95-95-lbs., 8, 6 (sub: 5x sl rdl
Joe K.: 85-85-85-lbs., 5, 6 (sub: 5x assisted s.ls.)
Brandon W.: 95-95-95-lbs., 9, 9 (sub: 5x assisted s.ls.)
Ted D.: 95-95-95-lbs., 7, 5 (sub: 5x assisted s.ls., jump-stretch strict pull/chin-up, blue)
Kate R.: 65-80-65-lbs. (sub: 5x assisted s.l.s, 10x strict bodyrow)
Katherine S.: 45-45-45-lbs., 18, 12 (sub: 5x sl rdl, jump-stretch strict pull/chin-up, green)
Jen M.: (sub: mobility, 5x sl rdl, 10x strict bodyrow)
Dave R.: 220-225-225-lbs., 25, 17, 19, 12
Joe P.: 210-210-210-lbs., 4, 7 (sub: 5x assisted s.ls., jump-stretch strict pull/chin-up, red)
Joseph P.: 125-125-125-lbs., 5, 7 (sub: power clean + front squat, 5x assisted s.l.s)
Thomas M.: 110-115-115-lbs., 13, 10 (sub: 5x assisted s.l.s)
Andrew R.: 150-155-155-lbs., 18, 15 (sub: 5x assisted s.l.s)
Christy P.: 165-165-165-lbs., 34, 20, 30, 15
Kevin M.: 55-65-65-lbs., 4, 9 (sub: power clean + front squat, 5x sl rdl, jump-stretch strict pull/chin-up, green)
John G.: 155-165-165-lbs., 6, 4 (sub: 5x assisted s.l.s, jump-stretch strict pull/chin-up, red)
Chris C.: 175-185-185-lbs., 10, 11, 10, 10
Robbie S.: 145-150-155-lbs., 4, 9, 5, 12
Sean F.: 135-140-145-lbs., 7, 10, 6, 8
Brad R.: 110-120-135-lbs., 9, 11 (sub: 5x assisted s.l.s)
Lee P.: 105-110-110x-lbs., 5, 11 (sub: 5x assisted s.l.s, jump-stretch strict pull/chin-up, red)
Ben T.: 115-125x-110-lbs., 21, 20 (sub: 5x assisted s.l.s)
Brett B.: 75-75-75-lbs., 19, 12 (sub: 5x sl rdl, jump-stretch strict pull/chin-up, green)
Danny M.: 105-105-105-lbs., 2, 8 (sub: power clean + front squat, 5x assisted s.l.s)
Katie K.: 75-75-75-lbs., 12, 9 (sub: 5x assisted s.l.s, jump-stretch strict pull/chin-up, green)
Jessy C.: 85-85-85-lbs., 6, 4, 12, 2 (sub: s.l.s L unweighted, jump-stretch strict pull/chin-up, red)
Greg F.: 85-85-85-lbs., 16, 19 (sub: 5x assisted s.l.s, jump-stretch strict pull/chin-up, blue)
Diane N.: 55-55-55-lbs., 9, 6 (sub: 5x assisted s.l.s, jump-stretch strict pull/chin-up, red)
Rocio Q.: 45x-35-35-lbs., 13, 14 (sub: 5x assisted s.l.s, jump-stretch strict pull/chin-up, green)
Jim D.: (sub: 60” squat hold + max hollow hold, 5x sl rdl, 5x assisted s.l.s; 5 rounds)
Bill G.: 190-190-190-lbs., 19, 14, 14, 8
Tamra F.: 125x-115-115-lbs., 5, 5 (sub: 5x assisted s.l.s, jump-stretch strict pull/chin-up, red)
Jason C.: 15, 9 (sub: 35x muscle-up transition, 1 round pull-up/chin-up, no s.ls.)
Ricky B.: 115-115-115-lbs., 6, 5 (sub: power clean + front squat, 5x assisted s.l.s)
Arvin G.: 105-105-105-lbs., 8, 7 (sub: 5x assisted s.l.s, jump-stretch strict pull/chin-up, red)
Scott T.: 85-85-85-lbs., 2, 1 (sub: power clean + front squat, 5x assisted s.l.s)
Spencer S.: 85-85-85-lbs., 16, 14 (sub: 5x assisted s.l.s)
Syed Q.: 105-105-105-lbs., 8, 6 (sub: 5x assisted s.l.s)
Ryan S.: 155-160-160-lbs., 12, 6 (sub: 5x assisted s.l.s)
Wayne C.: 145-145-145-lbs., 8, 8 (sub: 5x assisted s.l.s)
Jerry C.: 125-115-115-lbs., 10, 6 (sub: 5x assisted s.l.s, jump-stretch strict pull/chin-up, red)
James H.: 125-115-115-lbs., 16, 15 (sub: 5x assisted s.l.s)
Brian J.: 125-125-130-lbs., 17, 17 (sub: 5x assisted s.l.s)
Jeremy M.: 110-120-120x-lbs.
Mark Co.: 110-120-120-lbs., 16, 13 (sub: 5x assisted s.l.s)
Ty C.: 100-100-100-lbs., 12, 8 (sub: 5x assisted s.l.s)
Alissa G.: 100-100-100-lbs., 8, 8, 10, 8
Leota T.: 70-70-70-lbs., 3, 2 (sub: 5x assisted s.l.s)
Krishnan S.: 95-95-95-lbs., 3, 5 (sub: 5x assisted s.l.s)
Set S.: 75-75-75-lbs., 2, 2 (sub: 5x assisted s.l.s, jump-stretch strict pull/chin-up, blue)
Randy F.: 75-75-75-lbs., 8, 6 (sub: 5x assisted s.l.s)
Bryan K.: 55-65-65-lbs., 17, 16 (sub: hang power clean, 5x slrdl, jump-stretch strict pull/chin-up, green)
Laurie W.: 75-75-75-lbs., 20 (sub: 5x assisted s.l.s, jump-stretch strict pull, green)
Valentina F.: 75x-65-65-lbs., 20 (sub: 5x assisted s.l.s, jump-stretch strict pull-up, green)
Erez Y.: 0:55, 0:55, 0:55, 0:55, 0:50, 15, 13 (sub: 60” squat hold + max hollow hold; 5 rounds; 5x slrdl)
Jim C.:
Death by pull ups: 16 minutes
THEN
For time
100 squats
100 pushups
100 situps
8:25