Tuesday, November 6, 2012

Tuesday, November 6, 2012

Congratulations Ben R., for completing our Elements Workshop curriculum!

Complete 20 intervals of 40 seconds of work followed by 20 seconds of rest where the first five intervals are swings @ 55/35-lbs., the second five intervals are single-arm snatches, the third five intervals are lateral burpees, and finally, the last five intervals are calories rowed on the ergometer. There is no rest between exercises.

This workout is scored by the total repetitions completed from all 20 intervals.

1 Comment

  1. b-kay | November 6, 2012 at 8:55 pm

    Rob K.: 221
    Matthew W.: 252
    Alex M.: 254
    Borja G.: 245
    Jon H.: 206 (45-lbs.)
    James C.: 215 (45-lbs.)
    Chap G.: 251 (35-lbs.)
    Emily N.: 145 (25-lbs.; 2/3 intervals)
    Joe T.: 243 (35-lbs.; sub: hang power snatch)
    Nick D.: 223 (35-lbs.)
    Ted K.: 208 (35-lbs.)
    Larry B.: 196 (45-lbs., 40-lbs.)
    John G.: 202 (45-lbs.)
    Noreen S.: 228 (25-lbs.)
    Keena S.: 203
    John P.: 275
    Dave K.: 241 (45-lb. sa snatch)
    Neil A.: 234
    Sofia J.: 319 (sub: single-arm russian swing, single-arm snatch, one arm only, lunge, sit-up)
    Mayra C.: 219 (25-lbs.)
    Julie G.: 221 (25-lbs.)
    Charlie R.: 202 (35-lbs.; sub: hang power snatch)
    Keith S.: 175 (25-lbs.)
    Tamra F.: 206 (25-lbs.; sub: 3x squat)
    Shawn J.: 195 (35-lbs., 30-lbs.)
    Terry M.: 370 (35-lbs.; sub: single-arm swing, one arm only for snatch, sit-up, lunge jump)
    Kaisa A.: 129 (25-lbs.; every other round)
    Cristian D.: 201 (45-lbs.)
    Matthew C.: 201
    Alissa G.: 242
    Johnny A.: 203 (45-lbs.)
    Drew P.: 229
    Ralph B.: 210 (45-lbs.)
    Joana S.: 161 (20-lbs.)
    Elissa N.: 203 (25-lbs.)
    Graham G.: 209 (35-lbs.)
    Bill G.: 253
    Keith W.: 213 (35-lbs.)
    Dave R.: 257
    David O.: 220
    Eric M.: 261
    Brian T.: 213
    Michael F.: 251
    David S.: 202
    Steve M.: 254 (45-lbs.)
    Erez Y.: 386 (sub: sls, sit-up, jumping lunge, plank hold [1pt/10″])
    Chris C.: 378 (45-lbs.; sub: lunge, burpee, sit-up)
    James H.: 211 (45-lbs.)
    Mark L.: 245 (35-lbs.)
    Kevin M.: 200 (35-lbs.)
    Jason C.: 211 (35-lbs.; sub: russian swing)
    Syed Q.: 140 (25-lbs.; every other round)
    Jared S.: 313 (sub: pushup, sit-up, superman, prom sls, one leg only)
    Bill M.: 288 (sub: pushup, sit-up, superman, prom sls, one leg only)
    Sean F.: 267 (45-lbs. snatch)
    Kit H.: 305 (40-lbs., 35-lbs.)
    Ivy F.: 180
    Spencer S.: 263 (35-lbs.)
    Brett B.: 239 (35-lbs.)
    Katherine S.: 289 (15-lbs.; sub: single-arm russian swing, one arm only, lunge, sit-up)
    Candida M.: 243 (25-lbs.)
    Carolyn D.: 204 (20-lbs.; hang muscle snatch, russian swing, every other round)
    Mark Co.: 238 (45-lbs.)
    Randy F.: 208 (35-lbs.)
    Wayne C.: 243 (35-lbs.; sub: sub: russian swing)
    Ben R.: 119 (25-lbs.; sub: russian swing, hang muscle snatch, every other round)


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