for time:
1-2-3-4-5-6-7*
muscle-up
+ as many repetitions as possible in five minutes:
double under
*You must complete a 200m run after each set of muscle-ups.
This workout is scored by the time to completion in part one, and the total double unders completed in part two.
Compare results to May 2, 2011.
July 3, modified outside the box WOD:
-1 hour kayak/row
-2 hour rest amply on isolated beach
-1 hour kayak/row
Cheers from Provincetown,
Shawn C. and Mark L.
–Scores–
Dave K.: 17:47, 238 (sub: 2x strict ctb pull-up)
Matthew W.: 16:05, 75
Alex M.: 15:11, 294 (sub: 2x strict ctb pull-up)
Matt H.: 19:35, 57 (sub: 2x strict pull-up)
Borja G.: 15:47, 250 (sub: 2x strict pull-up)
Mike P.: 13:47, 47 (sub: 2x strict pull-up)
Emily N.: 19:57, 43 (sub: 2x jump-stretch strict pull-up, green)
Jon A.: 12:35, 100 (sub: strict bodyrow, single under)
Rob K.: 15:08, 224
Josh M.: 14:18, 180
Neil A.: 10:36, 232 (sub: 1x muscle-up/round)
Jason C.: 18:54, 71 (sub: 2x strict ctb pull-up)
Peter H.: 15:56 (sub: 2x strict ctb pull-up, 15x squat)
Sidra C.: 19:59, 75 (sub: 2x strict pull-up)
Holmes H.: 19:59, 83 (sub: 2x strict pull-up)
Glenn C.: 4/14x strict pull-up, 106 (sub: 2x strict pull-up)
Terry M.: 13/14x strict pull-up, 54 (sub: 2x strict pull-up, double under practice)
Julie G.: 6/14x strict pull-up, 154 (sub: 2x jump-stretch strict pull-up, red)
Mark W.: 8/14x strict pull-up) (sub: 2x jump-stretch strict pull-up, blue, 25x sit-up)
Set S.: 0/14x strict pull-up, 27 (sub: 2x jump-stretch strict pull-up, blue, double under practice)
Shawn J.: 0/14x strict pull-up, 0 (sub: 2x jump-stretch strict pull-up, blue, double under practice)
Nick C.: 0/14x strict pull-up, 0 (sub: 2x jump-stretch strict pull-up, green, double under practice)
Katie M.: 13:56 (sub: 2x strict bodyrow, 5′ row)
John P.: 18:35, 5 (sub: 2x strict pull-up)
Michael F.: 15:51, 207 (sub: assisted muscle-up)
Erez Y.: 14:12, 174
James H.: 15:22, 1220m (sub: 5′ row)
Ivy F.: 8/12x strict pull-up, 42 (sub: 2x jump-stretch strict pull-up, blue)
Steve M.: 16:00, 85 (sub: 2x strict ctb pull-up)
Matthew C.: 6/14x strict pull-up, 113 (sub: 2x strict ctb pull-up)
David O.: 13/14x strict pull-up, 142 (sub: 2x strict pull-up)
Brett B.: 11/14x strict pull-up, 20 (sub: 2x strict pull-up)
Johnny A.: 12/14x strict pull-up, 69 (sub: 2x jump-stretch strict pull-up, red)
Jeremy N.: 100m, 61 (sub: 2x jump-stretch strict pull-up, green)
Alex S.: 12:15, 22 (sub: 19/28x strict pull-up)
Dave R.: 12:39, 100 + 55 (70-lb. db; sub: 2x single-arm sdhp, d)
Chris C.: 13:18, 82 (sub: 2x strict ctb pull-up)
Lisa C.: 13:17, 46 (sub: 2x strict bodyrow)
Jim C.: 13:08, 127
David S.: 15:24, 272
Kaisa A.: 17:24, 200 (sub: 2x strict pull-up, 20x squat; 1-2-3-4-5-6)
Joseph P.: 17:55, 86 (sub: 2x strict pull-up)
Chap G.: 16:53, 25 (sub: 1x jump-stretch strict pull-up, green)
Danny M.: 17:55, 173 (sub: 1x strict pull-up)
Christine S.: 17:35, 92 (1-2-3-4-5)
Sean F.: 17:28, 115 (sub: 2x strict ctb pull-up)
Spencer S.: 18:13, 108 (sub: 2x strict pull-up)
Kit H.: 11/12x strict pull-up, 62 (sub: 2x strict pull-up, 25x sit-up, 5′ row)
Arvin G.: 18:47, 38 (sub: 1x strict pull-up)
JC L.: 6/14x strict pull-up, 0 (sub: 2x jump-stretch strict pull-up, red)
Jenn J.: 14/14x strict pull-up + 100m run, 51 (sub: 2x jump-stretch strict pull-up, red)
Katherine S.: 18:59, 4 (sub: 2x jump-stretch strict pull-up, green)
Wayne C.: 13:38, 45 (sub: 2x strict bodyrow)
Lee P.: 11/14x strict pull-up, 17 (sub: 2x jump-stretch strict pull-up, red)
Chris T.: 15:11, 70 (sub: 2x ctb strict pull-up)
Alissa G.: 12/12x strict pull-up, 76 (sub: 2x strict chest-to-bar pull-up)
Leota T.: 18:12, 143 (sub: 2x jump-stretch strict pull-up, red)
Tamra F.: 4/14x strict pull-up, 74 (sub: 2x jump-stretch strict pull-up, blue)
Krishnan S.: 18:20, 36 (sub: 2x jump-stretch strict pull-up, red)
Gideon B.: 9:06, 0 (sub: strict pull-up)
Notes for today:
–part one: 20-minute time limit
–scored by time to completion or as many rounds as possible in 20 minutes