[vimeo http://www.vimeo.com/55952262 w=500&h=281]
Congratulations Kathryn S., Ida N. and Buffy M., for completing our Elements Workshop curriculum!
—
“Mary“
as many rounds as possible in 20 minutes:
5x handstand pushup
10x single-leg squat (alternating, total)
15x pull-up
Compare results to October 27, 2011.
5 pushups
10 assisted single leg squats
15 clean pulls
6 rounds + 3 squats
Great video!
Jeff W.
those are some fine snatches in that video, all around — a testament to the awesome coaching on technique and our athletes’ dedication. Josh M.
Just watched it again for a mid-day pick-me up! It makes me smile.
Fun video! I especially like the parts where Mel’s happy someone makes a lift. 🙂
–Scores–
Borja G.: 7 rounds (sub: prom hspu, 1 x 25-lb. plate, band-assisted sls)
Derek B.: 4 rounds +… 3x pull-up (35-lbs.; sub: prom hspu, 1 x 35-lb. plate, 1/2x pull-up, goblet squat)
Ted K.: 5 rounds +…9x sls (sub: atomic pushup, band-assisted sls)
Chap G.: 5 rounds (sub: atomic pushup, band-assisted sls, 2/3x jump-stretch strict pull-up, blue)
John G.: 5 rounds + 5x atomic pushup (35-lbs.; sub: atomic pushup, goblet squat, 2/3x jump-stretch strict pull-up, blue)
Keena S.: 5 rounds +… 10x sls (sub: atomic pushup, band-assisted sls, jump-stretch strict pull-up, red)
Melissa S.: 5 rounds +… 5x pull-up (sub: pushup, weighted strict sit-up, 2/3x jump-stretch strict pull-up, blue)
Teal B.: 3 rounds (sub: pushup, band-assisted sls, 2/3x jump-stretch strict pull-up, green)
Emily N.: 7 rounds +… 2x squat (sub: pushup, strict bodyrow, squat)
Holmes H.: 6 rounds +… 4x pull-up (sub: prom hspu, 1 x 35-lb. plate, 1/2x pull-up)
Dave K.: 5 rounds + 3x hspu (sub: prom hspu, 1 x 45-lb. plate, plate-assisted sls)
John P.: 5 rounds +… 6x sls (sub: atomic pushup, band-assisted sls)
Terry M.: 6 rounds +… 1x sls (sub: atomic pushup, band-assisted sls)
Set S.: 2 rounds +… 6x pull-up (sub: pushup, band-assisted sls, 2/3x jump-stretch strict pull-up, blue)
Julie G.: 4 rounds +… 5x pull-up (sub: pushup, band-assisted sls, 2/3x jump-stretch strict pull-up, red)
Gideon B.: 5 rounds (sub: pushup, band-assisted sls, 1/2x pull-up)
Molly B.: 5 rounds + 4x pushup (25-lbs.; sub: pushup, band-assisted sls, 2/3x jump-stretch strict pull-up, green)
Rob K.: 8 rounds (sub: atomic pushup)
Bill G.: 8 rounds +… 10x sls (sub: pushup, strict bodyrow)
Ivy F.: 2 rounds +… 5x pull-up (25-lbs.; sub: pushup, band-assisted sls, jump-stretch strict pull-up, blue; 15′ amrap)
Neil A.: 6 rounds + 4x hspu (sub: prom hpsu, 1 x 35-lb, plate, 1/2x plate assisted sls, left only)
Drew P.: 7 rounds +… 5x pull-up
Soo L.: 7 rounds (20-lbs.; sub: pushup, 1/2x jump-stretch strict pull-up, blue, goblet squat)
Jon H.: 5 rounds +… 7x pull-up (sub: prom hspu 1 x 35-lb. plate)
Adrian P.: 4 rounds +… 1x pull-up (sub: atomic pushup, band-assisted sls, 2/3x jump-stretch strict pull-up, red)
David S.: 6 rounds +… 2x sls (sub: plate-assisted sls)
Yoshi S.: 5 rounds + 5x atomic pushup (sub: atomic pushup, plate-assisted sls)
John Gr.: 7 rounds (sub: pushup, band-assisted sls, strict bodyrow)
Mark L.: 12 rounds +… 7x pull-up
Jim C.: 12 rounds +… 8x pull-up
Chris H.: 6 rounds +… 5x pull-up (sub: prom hspu, 1 x 45-lb. plate)
Michael F.: 7 rounds +… 2x sls
Elissa N.: 3 rounds +… 6x sls (sub: atomic pushup, 2/3x jump-stretch strict pull-up, red)
Mayra C.: 8 rounds +… 10x sit-up (sub: pushup, strict sit-up, 2/3x jump-stretch strict pull-up, green)
Wayne C.: 6 rounds +… 4x sls (sub: pushup, band-assisted sls, strict bodyrow)
Ida N.: 3 rounds (15-lb. db; sub: knee pushup, squat, 1/2x strict bodyrow; 7′ amrap)
Buffy M.: 5 rounds + 5x pushup (20-lb. db; sub: knee pushup, squat, 1/2x strict bodyrow; 8′ amrap)
Kathryn S.: 6 rounds + 2x pushup (20-lb. db; sub: knee pushup, squat, 1/2x strict bodyrow; 8′ amrap)
Sean F.: 5 rounds +… 7x pull-up (sub: prom hspu, 1 x 45-lb. plate)
Danny M.: 6 rounds +… 11x pull-up (sub: atomic pushup, band-assisted sls)
Brett B.: 6 rounds + 2x atomic pushup (sub: atomic pushup, band-assisted sls, 1/2x pull-up)
Katherine S.: 9 rounds (sub: 2x strict sit-up, band-assisted sls, corners)
James W.: 8 rounds +… 4x squat (20-lbs.; sub: pushup, goblet squat, 1/2x strict bodyrow)
Ralph B.: 5 rounds +… 10x pull-up (sub: atomic pushup, plate-assisted sls)
David O.: 5 rounds +… 3x sls (sub: atomic pushup, plate-assisted sls)
James H.: 6 rounds +… 10x sls (sub: plate-assisted sls)
Mark Co.: 5 rounds +… 12x pull-up (sub: prom hspu, 1 x 45-lb. plate, plate-assisted sls)
Tamra F.: 7 rounds +… 9x sls (sub: atomic pushup, band-assisted sls, 2/3x jump-stretch strict pull-up, blue)
Jon A.: 5 rounds +… 5x pull-up (sub: pushup, 2/3x jump-stretch strict pull-up, blue, goblet squat)
Nice work Mark L. Helluva battle!
Happy holidays everyone! Looking forward to a great 2013.