overhead squat
3-3-3
Compare results to March 7, 2012.
then, three rounds; rest amply between rounds:
max strict pull-up + max kipping pull-up*
*After the first missed strict pull-up repetition, you must stay on the pull-up bar and continue the max effort using the kipping pull-up.
This workout is scored by the total number of repetitions completed from each round.
Compare results to August 22, 2011.
–Scores–
Michael F.: 155x-145-150-lbs., 15, 7, 10
Borja G.: 155-160x-160x-lbs., 25, 13, 10
Ralph A.: 140-145-145x-lbs., 4, 3, 3 (sub: strict pull-up)
Alex M.: 125-135-135-lbs., 20, 18, 9
Matthew W.: 175-190-205-lbs., 14, 11, 15 (sub: front squat)
James C.: 110-115-115-lbs., 16, 13, 8
Christine S.: 80-85-85-lbs., 13, 9, 8
Chap G.: 215-225-225x-lbs., 6, 4, 4 (sub: front squat, jump-stretch strict pull-up, green)
Jon H.: 190-200-205x*-lbs., 26, 15, 12 (sub: front squat, strict bodyrow)
Emily N.: 75-85-95-lbs., 8, 7, 5 (sub: front squat, jump-stretch strict pull-up, green)
Katie M.: 75-75-75-lbs., 15, 12, 16 (sub: front squat, strict bodyrow)
Ted K.: 80-90x-80-lbs., 7, 10, 9
Rob K.: 170-170-170-lbs., 16, 10, 10
Neil A.: 165-170x-160-lbs., 12, 11, 10
Sidra C.: 145-145-135-lbs., 13, 8, 8
Chris T.: 130-150-165-lbs., 3:00, 2:25, 1:30 (sub: 1.5x front squat, max plank hold)
Holmes H.: 110-115-110-lbs., 5, 6, 6
Peter H.: 95-95-95-lbs., 14, 13, 14
Terry M.: 95-100-100-lbs., 14, 8, 7
Glenn C.: 95-100-100-lbs., 11, 8, 8
Nick D.: 140-150-150-lbs., 3:45, :(, 🙁 (sub: front squat, max plank hold)
Kaisa A.: 80-90-90-lbs., 8, 9, 7
Mark L.: 80-85-90-lbs., 29, 15, 16
Shawn C.: 65-70-70-lbs., 4, 3, 3 (sub: strict pull-up)
Set S.: 11:59, 1:43, 1:05, 1:16 (sub: 50x jump-stretch strict pull-up, green, max plank hold)
Drew P.: 175-180x-180x-lbs., 15, 15, 8
David S.: 140-140-140-lbs., 11, 11, 9
Matthew C.: 125-135-145-lbs., 10, 6, 6
Steve M.: 140x-130-130-lbs., 14, 6, 6
Johnny A.: 130-130-130-lbs., 7, 7, 6 (sub: front squat, jump-stretch strict pull-up, red)
Joe K.: 75-75-x-lbs., 6, 4, 6
Shawn J.: 85-85-85-lbs., 9, 6, 4 (sub: front squat, jump-stretch strict pull-up, green)
John E.: 65-65-65-lbs., 10, 10, 10 (sub: front squat, strict bodyrow)
Dave R: 245x-245-245x-lbs., 16, 13, 10
Brian T.: 160x-160x-150-lbs., 13, 16, 9
Lisa C.: 95-100-95-lbs., 15, 13, 9 (sub: front squat, strict bodyrow)
Cristian D.: 65-65-65-lbs., 10, 6, 10
Keena S.: 70-70-70-lbs., 3, 3, 3 (sub: jump-stretch strict pull-up, red)
Carlos A.: 105-110-110-lbs., 9, 7, 4 (sub: front squat, jump-stretch strict pull-up, blue)
Jim C.: 150x-150-150*-lbs., 32, 20, 20
Stuart B.: 115-125-135-lbs., 32, 20, 16
Thomas M.: 120-125-130-lbs., 16, 12, 10
Kevin M.: 145-140-145-lbs., 8, 8, 7 (sub: front squat, jump-stretch strict pull-up, green)
Jen M.: 75-85x-70-lbs., 4, 5, 5
Mayra C.: 55-55-55-lbs., 1, 1, 5 (sub: jump-stretch strict pull-up, blue/green)
Noreen S.: 55-65-65-lbs., 4, 7, 8 (sub: front squat, strict bodyrow)
Daniel H.: 145-145-150-lbs., 8, 9, 8
Chris C.: 225-255-255-lbs., 10, 5, 6 (sub: front squat, strict pull-up)
Erez Y.: 175-195-195-lbs., 11, 10, 8 (sub: front squat, strict pull-up)
Sean F.: 95-95-95-lbs., 14, 6, 11
Lee P.: 95-105-115-lbs., 6, 5, 6
Ari S.: 90-95-100*-lbs., 7, 6, 6
Jim D.: 70-70-70-lbs., 4, 6, 5 (sub: jump-stretch strict pull-up, blue)
Kit H.: 120-135-135-lbs., 10, 8, 6 (sub: front squat, jump-stretch strict pull-up, blue)
Brett B.: 80-85-85-lbs., 6, 8, 6
Spencer S.: 15-15-20-lbs., 12, 8, 7
Alissa G.: 95-100x-95-lbs., 7, 6, 5
Diane N.: 60-60-60-lbs., 2, 1, 5 (sub: strict pull-up/jump-stretch strict pull-up, red)
Jenn J.: 55-55-55x-lbs., 8, 7, 6 (sub: jump-stretch strict pull-up, red)
Candida M.: 50-50-50-lbs., 1, 0, 8 (sub: strict pull-up/jump-stretch strict pull-up, red)
Katherine S.: 15-15-15-lbs., 4, 2, 2 (sub: jump-stretch strict pull-up, blue)
Mark Co.: 100-110-110-lbs., 8. 8. 7
Jerry C.: 105-120-120-lbs., 9, 5, 4
Matt H.: 100-110-100-lbs., 14, 10, 3
Ricky B.: 85-85-85-lbs., 15, 10, 7
Tamra F.: 105-105-105-lbs., 4, 3, 2 (sub: jump-stretch strict pull-up, red)
Krishnan S.: 85-95-95-lbs., 6, 4, 4
Arvin G.: 75-85x-75x-lbs., 3, 3, 3
Leota T.: 110-125-125-lbs., 3:06, 1:37, 3:03 (sub: back squat, plank hold)
Randy F.: 55-55-55-lbs., 9, 9, 5
Gideon B.: 65-65-65-lbs., 10, 10, 10 (sub: front squat, strict bodyrow)
Nick C.: 65-65-65-lbs., 10, 10, 10 (sub: front squat, strict bodyrow)