weighted strict pull-up
1-1-1
then, four rounds; rest 30 seconds between rounds:
1′ pull-up
30″ rest
1′ squat + box jump, 20″ platform
In this workout, the clock does not reset or stop between exercises. One point is given for each repetition.
This workout is scored by the total points.
Compare results to February 17, 2010.
Great angle. Thanks, guys.
Hey, I’ve been quiet posting for the last few days but busy doing the wods. I was too lazy to post them so here they go, all together, for the last week,
– modified JJ (squat+jump + hspu (45lbs)) 63 in 20 mins
– modified fran (dumbells 50lbs + pull in a gym machine) 7:23
– 10 rounds 10 hspu (45lbs) + 10 single leg squat, 27:32
– 5 rounds 20 tuck jumps + 10 wall walks: 3:51, 4:22, 4:39, 4:04, 3:56
– 12 mins (3 single arm snatches + 9 swings + 3 sas, 55lbs) 153
– 21, 15, 9 thrusters (95lbs) + pull, 9:55
See you next week!
–Scores–
Sean F.: 30-35x-30x-lbs., 149
Christine S.: 40-42.5*-42.5x-lbs., 126
Alex M.: 45-50-50*-lbs., 155
Ted K.: 20*-22.5x-15-lbs., 116 (sub: squat + step-up)
Holmes H.: 10-12.5-15*-lbs., 88
James C.: 45-50-55*-lbs., 144
Ralph A.: 62 (sub: strict pull-up practice, jump-stretch strict pull-up, red)
Aaron B.: 64 (sub: jump-stretch strict pull-up, red practice, jump-stretch strict pull-up, blue)
Jen O.: 67 (sub: jump-stretch strict pull-up, blue practice, jump-stretch strict pull-up, green, squat + step-up, 20″)
Campbell R.: 62 (sub: jump-stretch strict pull-up, blue practice, jump-stretch strict pull-up, green)
Chap G.: 83 (sub: jump-stretch strict pull-up, green, strict bodyrow, squat + box jump, 20″)
Katie M.: 90 (sub: strict bodyrow, squat + box jump, 20″)
Ty C.: 30-40-42.5*-lbs., 119
Bill G.: 30-40-50*-lbs., 119
Peter H.: 35-37.5-40*-lbs., 236 (sub: squat)
Josh M.: 30-40-45*-lbs., 181
Kaisa A.: 22.5-25*-25x-lbs., 117
Sidra C.: 25-35-40*-lbs., 114
Jason C.: 40-50-60*-lbs., 134
Mark L.: 25-30-32.5*-lbs., 150
Cristian D.: 20-25*-20-lbs., 111
Matt H.: 30*-35x-30x-lbs., 82
Alissa G.: 15*-20x-12.5-lbs., 114
Nick D.: 83 (sub: strict pull-up practice, jump-stretch strict pull-up, red)
Shawn C.: 100 (sub: strict pull-up practice, jump-stretch strict pull-up, red)
Tamra F.: 77 (sub: jump-stretch strict pull-up, red practice, jump-stretch strict pull-up, blue, squat + step-up, 20″)
Julie G.: 80 (sub: jump-stretch strict pull-up, red practice, jump-stretch strict pull-up, blue)
Set S.: 82 (sub: jump-stretch strict pull-up, blue practice, jump-stretch strict pull-up, green)
Steve M.: 40-50*-45-lbs., 120
Matthew C.: 30-32.5-35*-lbs., 97
Joe K.: 15x-15*-10-lbs., 87
Jen M.: 10*-10x-5-lbs., 68
Ivy F.: 91 (sub: jump-stretch strict pull-up, red practice, jump-stretch strict pull-up, blue, squat + step-up, 20″)
David O.: 105 (sub: jump-stretch strict pull-up, blue practice, strict bodyrow)
Erez Y.: 147 (sub: jump-stretch single-arm strict pull-up, blue, strict bodyrow)
Dave R.: 82.5-85x-85x-lbs., 183
Brandon W.: 40-45x-30-lbs., 81
Paul M.: 84 (sub: jump-stretch strict pull-up, red practice, jump-stretch strict pull-up, blue)
Carlos A.: 68 (sub: jump-stretch strict pull-up, red practice, jump-stretch strict pull-up, green)
Andrew R.: 65-70*-80x-lbs., 142
David S.: 65*-70x-70x-lbs., 156
Brian T.: 55*-60x-57.5x-lbs., 122
Tom E.: 80-90*-105x-lbs., 151
Joseph P.: 50*-55x-52.5x-lbs., 87
Bill M.: 15-15*-20x-lbs., 83 (sub: jump-stretch strict pull-up, red)
Mayra C.: 80 (sub: jump-stretch strict pull-up, blue practice, jump-stretch strict pull-up, green)
Ben T.: 55*-60x-65x-lbs., 131
Jeremy N.: 98 (sub: jump-stretch strict pull-up, blue practice0
Spencer S.: 35-40*-45x-lbs., 86
Ari S.: 5-5-5*-lbs., 91 (sub: jump-stretch strict pull-up, green)
Rocio Q.: 94 (sub: jump-stretch strict pull-up, green, practice, strict bodyrow, squat + step-up)
Bryan K.: 61 (sub: jump-stretch strict pull-up, blue, practice, jump-stretch strict pull-up, green, squat + step-up)
Kit H.: 87 (sub: strict pull-up practice, strict bodyrow)
Jim D.: 81 (sub: jump-stretch strict pull-up, red practice, jump-stretch strict pull-up, blue)
Brett B.: 84 (sub: strict pull-up practice, jump-stretch strict pull-up, red)
Candida M.: 88 (sub: jump-stretch strict pull-up, red practice, jump-stretch strict pull-up, red)
Jenn J.: 76 (sub: jump-stretch strict pull-up, red practice, jump-stretch strict pull-up, blue)
Chris C.: 8, 5, 4, 5, 5, 101 (sub: 5x max pull-up + 10x wall lower trap retraction, strict pull-up)
Krishnan S.: 10-15*-20x-lbs., 80
Chris T.: 60-65x-60x-lbs., 130
Arvin G.: 10x-10*-15x-lbs., 83 (sub: jump-stretch strict pull-up, red)
Mark Co.: 50-60x-55x-lbs., 140
Leota T.: 105 (sub: strict pull-up practice)
Jerry C.: 70 (sub: jump-stretch strict pull-up, red practice, jump-stretch strict pull-up, blue)
Sonal M.: 147 (sub: jump-stretch strict pull-up practice, green, strict bodyrow, sit-up)
Lee P.: 100 (sub: jump-stretch strict pull-up, red practice, jump-stretch strict pull-up, blue)
Mike P.: 20-30-40-lbs., 102 (sub: strict pull-up)