front squat
3-3-3
Compare results to July 25, 2012.
then, three rounds; rest amply between rounds:
max “L”-sit
30x hollow rock
max handstand hold
This workout is scored by the total time spent in the “L”-sit and the handstand from all three rounds.
–Scores–
Matthew W.: 235-240-245-lbs., 1:34, 1:59 (freestanding)
Mark C.: 155-155-155-lbs., 0:42, 0:38 (sub: sit-up hold, 1/2x sit-up, max pushup hold)
Dave R.: 265-270x-255-lbs., 1:13, 2:36
Matthew C.: 225-235-235-lbs., 0:29, 2:03
Chris C.: 265-270-275-lbs., 2:21, 0:54
David S.: 200-215x-195-lbs., 0:32, 1:38
Jim C.: 200-220-210-lbs., 0:56, 3:13
Brian T.: 180x-170-175-lbs., 1:10, 6:15
Steve M.: 180-190x-185x-lbs., 0:00, 0:45
Jared S.: 145-145-150-lbs., 1:55, 2:05 (sub: N-sit)
Shawn J.: 115-120-125*-lbs., 1:47, 2:00 (sub: N-sit, plank hold)
John Gr.: 115-115-115*-lbs., 2:10, 1:32 (sub: V-hold, plank hold)
Eric M.: 165-180x-165-lbs., 1:03, 0:21
Kit H.: 185-185-185-lbs., 1:22, 1:55 (sub: N-sit)
Brett B.: 155-160-145-lbs., 2:13, 1:27 (sub: N-sit)
Peter H.: 155-160-165-lbs., 0:42, 3:15
Jim D.: 140-145-145-lbs., 1:19, 1:01 (sub: N-sit)
Drew B.: 150-160-170*-lbs., 2:35, 2:20 (sub: N-sit)
Danny M.: 115-105-105-lbs., 1:15, 2:40 (sub: N-sit)
Diane N.: 90-100x-95-lbs., 2:45, 2:57 (sub: N-sit)
Candida M.: 95-95-95-lbs., 3:30, 2:31 (sub: N-sit)
Katherine S.: 80-80-80-lbs., 2:00, 1:10 (sub: V-hold, plank hold)
Erez Y.: 19:00, 2:55 (45-lb. db; sub: 50x single-leg squat, V-hold, 2x hollow rock, no handstand hold)
Set S.: 70-80-80-lbs., 0:44, 1:46 (sub: N-sit)
Joana S.: 60-60-60*-lbs., 3:20, 3:00 (sub: V-hold, plank hold)
Sofia J.: 85-90-95*-lbs., 1:40, 2:35 (sub: N-sit)
Dave K.: 165-165-165-lbs., 1:15, 1:00
Mark Co.: 205-215x-200-lbs., 1:15, 1:10
Ty C.: 155-155-155-lbs., 1:30, 1:10 (sub: N-sit)
Spencer S.: 175-175-165-lbs., 0:52, 3:05
Jeremy M.: 175-175-165-lbs., 1:34 (sub: N-sit, 4/3x hollow rock, no handstand hold)
Krishnan S.: 145-145-145-lbs., 2:15, 2:00 (sub: N-sit)
Randy F.: 135-115-115-lbs., 0:35, 1:15
Charlie R.: 85-95-105*-lbs., 1:17, 2:50 (sub: N-sit, 2/3x hollow rock, plank hold)
Kit H.: 185-185-185-lbs., 1:22, 1:55 (sub: N-sit)
Brett B.: 155-160-145-lbs., 2:13, 1:27 (sub: N-sit)
Peter H.: 155-160-165-lbs., 0:42, 3:15
Jim D.: 140-145-145-lbs., 1:19, 1:01 (sub: N-sit)
Drew B.: 150-160-170*-lbs., 2:35, 2:20 (sub: N-sit)
Danny M.: 115-105-105-lbs., 1:15, 2:40 (sub: N-sit)
Diane N.: 90-100x-95-lbs., 2:45, 2:57 (sub: N-sit)
Candida M.: 95-95-95-lbs., 3:30, 2:31 (sub: N-sit)
Katherine S.: 80-80-80-lbs., 2:00, 1:10 (sub: V-hold, plank hold)
Erez Y.: 19:00, 2:55 (45-lb. db; sub: 50x single-leg squat, V-hold, 2x hollow rock, no handstand hold)
Borja G.: 190-195-195-lbs., 1:30, 2:00 (sub: N-sit)
Jon H.: 190-190-190-lbs., 1:02, 1:57 (sub: prom handstand hold)
James C.: 190-190-190-lbs., 0:55, 2:50
Josh M.: 175-175-175-lbs., 1:15, 3:19
Shawn C.: 180-180-180-lbs., 1:27, 1:42 (sub: N-sit)
Jason C.: 160-160-160-lbs., 0:32, 3:12
Drew P.: 205-220-220x-lbs., 0:43, 1:07 (freestanding)
David O.: 180-190-180-lbs., 1:02, 3:54 (sub: N-sit)
Joe T.: 185-195-195-lbs., 1:42, 1:35 (sub: N-sit, 1/2x hollow rock, prom handstand hold)
Ralph B.: 140-150-155-lbs., 1:32, 1:05 (sub: N-sit, 1/2x hollow rock)
Ash U.: 75-75-75*-lbs., 1:30, 2:05 (sub: v-hold, 1/2x sit-up, max plank hold)
Alex S.: 155-155-155-lbs., 1:13, 1:30 (sub: N-sit, 1/2x hollow rock)
Jeff W.: 145-155-155-lbs., 1:03, 1:51 (sub: N-sit, 1/2x hollow rock)
Chap G.: 210-235-235-lbs., 1:20, 1:15 (sub: N-sit, 1/2x hollow rock)
Ralph A.: 185-210-185-lbs., 2:00, 1:00 (sub: N-sit, 1/2x hollow rock, prom handstand hold)
Michael F.: 205-225-225-lbs., 1:27, 4:04
John G.: 170-180-180-lbs., 0:45, 1:55 (sub: N-sit, 1/2x hollow rock, prom handstand hold)
Nick D.: 160-175-175-lbs., 1:43, 2:59
Matt H.: 140-150-150-lbs., 1:13, 1:43 (sub: N-sit, 1/2x hollow rock)
Robert W.: 130-140-140-lbs., 1:32, 1:02 (sub: N-sit, 1/2x hollow rock, prom handstand hold)
Ted K.: 130-130-130-lbs., 0:45, 2:52
Scott T.: 115-130-130-lbs., 2:20, 0:90 (sub: N-sit, 1/2x hollow rock, prom handstand hold)
Keena S.: 95-105-105-lbs., 3:00, 3:30 (sub: N-sit, 1/2x hollow rock, max plank hold)
Noreen S.: 85-95-85-lbs., 1:40 (sub: no L-sit, max squat hold)
Bill G.: 215-230-230-lbs., 1:05, 2:20
Neil A.: 195-210-210-lbs., 1:01, 2:00 (sub: N-sit)
Terry M.: 185-210-220-lbs., 0:27, 3:13 (sub: back squat, L-hold, max plank hold)
Sidra C.: 165-175x-155-lbs., 0:35, 2:25
John P.: 160-170-175-lbs., 2:16, 1:59 (sub: N-sit)
Cristian D.: 140-150-135-lbs., 1:11, 1:22 (sub: N-sit, 1/2x hollow rock, prom handstand hold)
Holmes H.: 125-135-135-lbs., 0:50, 4:50 (sub: N-sit)
Gideon B.: 135-145-150-lbs., 0:45, 2:05 (sub: N-sit, 1/2x hollow rock, max plank hold)
Kirsten P.: 110-120-125-lbs., 1:20, 0:35 (sub: N-sit, 1/2x hollow rock, prom handstand hold)
Kaisa A.: 95-95-95-lbs., 1:15, 1:15, 1:05 (sub: max plank hold)
Katie M.: 55-55-55-lbs., 1:45, 1:20 (sub: N-sit, 1/2x hollow rock, prom handstand hold)
Julie G.: 75-75-80-lbs., 1:35, 1:20 (sub: N-sit, 1/2x hollow rock, prom handstand hold)