back squat
3-3-3
Compare results to March 5, 2012.
then, three rounds; rest amply between rounds:
max strict bodyrow
max “L” sit
This workout is scored by the total strict bodyrows completed, and the total time held in the L-sit from all three rounds.
Jim C. OTB in TPA FLA USA
5x 3 low bar back squats (215lbs)
THEN
5 rounds for time
10 pistols
50′ broad jumps
5 HSPU
4:24 broad jumps very quickly turned into narrow jumps
–Scores–
Joe K.: 160-160-165-lbs., 33, 2:05 (sub: N-sit)
Shawn C.: 195-205-195-lbs., 33, 1:33
Johnny A.: 160-160-175-lbs., 24, 1:03 (sub: N-sit)
Jared S.: 140-150-150*-lbs., 22, 0:42
Ivy F.: 175-175-175-lbs., 19, 1:30 (sub: N-sit)
Rocio Q.: 60-60-60-lbs., 16, 0:55 (sub: front squat, N-sit)
Jeremy N.: 265-280-290x-lbs., 24, 1:06 (sub: N-sit)
Matthew W.: 280-290*-280-lbs., 46, 1:23
Matthew C.: 245-255-265*-lbs., 39, 1:05
Katie M.: 80-85-90-lbs., 1:05, 26 (sub: N-sit)
Dave R.: 305-315-315-lbs., 41, 1:03
Ralph A.: 205-205-205-lbs., 16, 0:30 (sub: N-sit)
Andrew R.: 225-230-230-lbs., 51, 1:11
James H.: 175-175-175-lbs., 41, 0:58
Mark C.: 175-175-175-lbs., 31, 0:40 (sub: v-sit)
Christine S.: 145-150x-140-lbs., 48, 0:28
Gideon B.: 125-135-145*-lbs., 39, 1:30 (sub: N-sit)
Keena S.: 85-85-95-lbs., 23, 1:35 (sub: N-sit)
Emily N.: 105-95-100x-lbs., 21, 1:23
Noreen S.: 100-95-95-lbs., 15, 1:30 (sub: N-sit)
Charlie S.: 65-70-75-lbs., 30, 2:20 (sub: front squat, N-sit)
Holmes H.: 150-150-150-lbs., 24, 0:55
Kaisa A.: 130-130-130-lbs., 27 (sub: 25x squat/round)
Set S.: 90-95-95-lbs., 14, 0:37 (sub: N-sit)
Borja G.: 250-255-255-lbs., 53, 2:05 (sub: N-sit)
Alex M.: 255-260-250-lbs., 49, 0:51
Derek B.: 230-220x-205-lbs., 16, 0:33
James C.: 205-205-205-lbs., 48, 1:02
Matt H.: 160-160-155-lbs., 41, 0:27
Jon H.: 210-210-210-lbs., 43, 1:44
Nick D.: 180-185-190-lbs., 24, 1:44 (sub: N-sit)
Scott T.: 135-135-125-lbs., 12, 2:35 (sub: N-sit)
Robert W.: 115-125-115-lbs., 36, 2:08 (sub: N-sit)
Tamra F.: 26, 1:12 (sub: 15x incline bridge + 20x hollow rock; 7 rounds; sub: N-sit)
Neil A.: 245-250-250-lbs., 36, 1:06
David O.: 205-215-205-lbs., 35, 1:29
Rob K.: 205-205-205-lbs., 60, 0:30
Terry M.: 205-215-220-lbs., 31, 0:45
Josh M.: 195-205x-195x-lbs., 64, 1:12
Glenn C.: 195-195-195-lbs., 34, 1:46 (sub: N-sit)
Joe T.: 175-175-175-lbs., 32, 2:03 (sub: N-sit)
Cristian D.: 155-155-155-lbs., 16, 1:23 (sub: N-sit)
Jason C.: 175-175-175-lbs., 40, 0:47
Chris C.: 305-305x-285-lbs., 25, 1:21
Michael F.: 255-265x-265*x-lbs., 35, 1:18
Brian T.: 165-165-165-lbs., 42, 1:20
Eric M.: 205-210-210*-lbs., 35, 1:39
Steve M.: 225x-215x-195-lbs., 33, 1:30
Alex S.: 155-170-180*-lbs., 24, 1:33 (sub: N-sit)
Jon A.: 85-85-95-lbs., 10, 0:55 (sub: front squat, V-hold)
Kevin M.: 165-185x-165-lbs., 19, 1:13 (sub: front squat, N-sit)
John Gr.: 115-115-115-lbs., 13, 2:10 (sub: front squat, V-hold)
Jenn J.: 105-115-105-lbs., 13, 1:18 (sub: N-sit)
Joseph P.: 175-195-205-lbs., 31, 0:58 (sub: N-sit)
Diane N.: 90-95x-90-lbs., 18, 2:22 (sub: N-sit)
Candida M.: 95-95-100-lbs., 24, 1:40
Katherine S.: 55-55-55-lbs., 2:55 (sub: prom front squat, 10x corners, v-hold)
JC L.: 215x-215x-195-lbs., 33, 1:30 (sub: N-sit)
Kit H.: 175-190-200*-lbs., 34, 3:00 (sub: N-sit)
David S.: 215-225-235x-lbs., 35, 0:36
Brett B.: 165-175-175-lbs., 41, 2:08
Drew B.: 155-165-165*-lbs., 41, 1:50 (sub: front squat, N-sit)
Jeremy M.: 165-175-175*-lbs., 35, 2:05 (sub: N-sit)
Kirsten P.: 135-140-125-lbs., 27, 0:35 (sub: N-sit)
Shawn J.: 100-110-110-lbs., 10, 1:32 (sub: front squat, N-sit)
Sofia J.: 90-95-100*-lbs., 26, 4:00 (sub: front squat, V-hold)
Wayne C.: 155-165-165-lbs., 30: 1:30 (sub: front squat, N-sit)
Mark Co.: 230-255-265-lbs., 33, 1:50 (sub: bodyrow, 2 rounds)
Sidra C.: 185-200x-185-lbs., 36, 0:30
Peter H.: 155-170x-155-lbs., 36, 1:00
Krishnan S.: 155-170-170-lbs., 18, 1:56
John P.: 175-185-195*-lbs., 47, 2:46 (sub; N-sit)
Randy F.: 115-135x-115-lbs., 20, 1:47 (sub: N-sit)