Congratulations Maya G., for completing our Elements Workshop program!
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power clean
3-3-3
clean
3-3-3
clean pull
3-3-3
Compare results to January 17, 2013.
then, as many rounds as possible in six minutes:
6x dumbbell burpee + squat clean + thruster with 45/30-lb. dumbbells
1x legless rope climb, 9 feet
power clean – 135,140,140
squat clean – 115,125,130
clean pull – 145, 155, 155
6 minute amrap
6 burpee + squat + squat jump
9 clean pull @ 135 lbs.
2 rounds + 2 burpees
Jeff W.
Jim C. OTB
Back squat
1×8 (195lbs)
2×5 (215lbs)
2×3 (235lbs)
3 rounds for time
12x dead lifts 185lbs
12x pull ups
300 meter shuttle run
6:59
–Scores–
Neil A.: 200-lbs., 245-lbs., 3 rounds (sub: no squat clean)
Rob K.: 190-lbs., 170-lbs., 215-lbs., 3 rounds + 5x complex (40-lb. dbs)
Bill G.: 200-lbs., 205-lbs., 245-lbs., 3 rounds + 6x complex
David O.: 190-lbs., 180-lbs., 215-lbs., 3 rounds + 1x complex
Josh M.: 165-lbs., 160-lbs., 185-lbs., 3 rounds + 4x complex (40-lb. dbs)
Matthew C.: 3 rounds (40-lbs., 55-lbs.; sub: 2x goblet squat, 200m run; 5x single-arm db power clean + 5x single-arm db squat clean + 10x box jump, 24″; 10 rounds)
Terry M.: 135-lbs., 150-lbs., 165-lbs., 3 rounds + 4x complex (40-lb. dbs; sub: clean deadlift)
Adrian P.: 135-lbs., 115-lbs., 155-lbs., 2 rounds +… 3x pull-up (30-lb. dbs; sub: 5x strict ring pull-up)
Ralph B.: 155-lbs., 150-lbs., 185-lbs., 3 rounds (35-lb. dbs)
Drew P.: 195-lbs., 195-lbs., 255-lbs., 4 rounds
Roselena R.: 125-lbs., 127-lbs., 155-lbs., 2 rounds + 4x complex (sub: 5x strict ring pull-up)
Ralph A.: 165-lbs., 145-lbs., 205-lbs., 2 rounds + 5x complex (30-lb. dbs; sub: 5x jump-stretch strict pull-up, red)
Dave R.: 225-lbs., 225-lbs., 275-lbs., 4 rounds + 4x complex
Andrew R.: 185-lbs., 185-lbs., 225-lbs., 3 rounds + 5x complex
Yoshi S.: 165-lbs., 135-lbs., 205-lbs., 3 rounds + 4x complex (35-lb. dbs; sub: no overhead, 5x jump-stretch strict pull-up, red)
Ted K.: 120-lbs., 115-lbs., 145-lbs., 2 rounds + 2x complex (30-lb. dbs; sub: 5x strict pull-up)
Bill M.: 80-lbs., 105-lbs., 3 rounds + 2x complex (25-lb. dbs; sub: muscle clean, muscle clean; burpee + power clean + push press)
John G.: 200-lbs., 175-lbs., 235-lbs., 3 rounds (35-lb. dbs; sub: 5x jump-stretch strict pull-up, blue)
Michael F.: 165-lbs., 175-lbs., 235-lbs., 3 rounds + 2x complex
Derek B.: 165-lbs., 145-lbs., 145-lbs., 3 rounds (40-lb. dbs; sub: 5x strict ring pull-up)
John P.: 165-lbs., 145-lbs., 145-lbs., 3 rounds +… 1x strict pull-up (35-lb. dbs; sub: 5x strict ring pull-up)
Jon H.: 135-lbs., 140-lbs., 165-lbs., 2 rounds + 5x complex (40-lb. dbs)
James C.: 135-lbs., 150-lbs., 165-lbs., 2 rounds + 5x complex
Noreen S.: 90-lbs., 80-lbs., 115-lbs., 2 rounds + 3x complex (20-lb. dbs; sub: power clean + front squat; 5x jump-stretch strict pull-up, blue)
Keena S.: 90-lbs., 105-lbs., 115-lbs., 2 rounds + 6x complex (25-lb. dbs; sub: 5x jump-stretch strict pull-up, red)
Tamra F.: 3 rounds +… 50m run (35-lbs., 25-lbs.; sub: 5x single-arm db power clean + 5x single-arm db squat clean + 10x box jump, 20″; 10 rounds; 2x goblet squat, 200m run;)
Emily N.: 4 rounds (20-lb. dbs, 15-lb. dbs.; sub: 5x single-arm db power clean + 5x single-arm db squat clean + 10x box jump, 24″; 10 rounds; 5x pushup)
Cristian D.: 125-lbs., 125-lbs., 135-lbs., 3 rounds (30-lb. dbs; sub: 5x strict ring pull-up)
Shawn J.: 105-lbs., 105-lbs., 105-lbs., 2 rounds + 6x complex (25-lb. dbs; sub: jump-stretch strict pull-up, blue)
Jen M.: 90-lbs., 85-lbs., 105-lbs., 2 rounds + 1x complex (25-lb. dbs; sub: jump-stretch strict pull-up, red)
Diana D.: 65-lbs., 65-lbs., 65-lbs., 2 rounds + 5x complex (15-lb. dbs; sub: jump-stretch strict pull-up, blue)
Alissa G.: 120-lbs., 120-lbs., 155-lbs., 2 rounds + 6x complex
Joana S.: 60-lbs., 60-lbs., 70-lbs., 3 rounds + 2x complex (15-lb. dbs; sub: power clean + front squat, 5x strict bodyrow)
Patti D.: 60-lbs., 60-lbs., 70-lbs., 3 rounds + 6x complex (15-lb. dbs; sub: power clean + front squat, no overhead, 5x jump-stretch strict pull-up, blue)
Jeremy N.: 150-lbs., 225-lbs., 1 round… + 3x pull-up (40-lb. dbs; sub: muscle clean, muscle clean, db burpee + power clean + push press, jump-stretch strict pull-up, blue)
Alex M.: 175-lbs., 175-lbs., 205-lbs., 3 rounds + 3x complex
Borja G.: 185-lbs., 185-lbs., 205-lbs., 3 rounds + 1x complex
Robert W.: 120-lbs., 125-lbs., 4 rounds (20-lb. dbs; sub: no squat clean, clean deadlift, db burpee + power clean + push press, jump-stretch strict pull-up, green)
Joe T.: 120-lbs., 115-lbs., 125-lbs., 3 rounds + 1x ring pull-up (30-lb. dbs; sub: 5x strict ring pull-up)
Peter H.: 105-lbs., 125-lbs., 145-lbs., 5 rounds + 1x complex (sub: burpee + 2x squat)
Spencer S.: 105-lbs., 115-lbs., 145-lbs., 4 rounds (30-lb. dbs)
Katie M.: 80-lbs., 85-lbs., 3 rounds (20-lb. dbs; sub: no squat clean, 5x jump-stretch strict pull-up, red)
Julie G.: 75-lbs., 65-lbs., 90-lbs., 2 rounds + 1x complex (25-lb. dbs; sub: 5x jump-stretch strict pull-up, red)
Chris C.: 205-lbs., 220-lbs., 255-lbs., 4 rounds + 2x complex
Brian T.: 165-lbs., 165-lbs., 185-lbs., 3 rounds
Chris H.: 150-lbs., 155-lbs., 170-lbs., 3 rounds + 3x complex (40-lb. dbs)
Steve M.: 150-lbs., 160-lbs., 170-lbs., 4 rounds (40-lb. dbs)
David S.: 145-lbs., 165-lbs., 155-lbs., 3 rounds + 2x complex
Nick G.: 135-lbs., 145-lbs., 155-lbs., 4 rounds + 2x complex (35-lb. dbs)
Mark L.: 115-lbs., 135-lbs., 135-lbs., 4 rounds (35-lb. dbs)
John Gr.: 115-lbs., 125-lbs., 135-lbs., 3 rounds + 1x complex (25-lb. dbs; sub: 5x strict bodyrow)
Shawn C.: 160-lbs., 150-lbs., 180-lbs., 2 rounds + 5x complex (40-lb. dbs; sub: 5x ring strict pull-up)
Sean F.: 145-lbs., 160-lbs., 180-lbs., 3 rounds + 4x complex (40-lb. dbs)
James H.: 165-lbs., 150-lbs., 175-lbs., 3 rounds + 3x complex
Matthew W.: 165-lbs., 175-lbs., 4 rounds + 3x complex (sub: no squat clean)
Brett B.: 130-lbs., 155-lbs., 130-lbs., 2 rounds + 3x complex (35-lb. dbs; sub: 5x strict ring pull-up)
Danny M.: 130-lbs., 115-lbs., 130-lbs., 3 rounds + 3x complex (35-lb. dbs)
Candida M.: 75-lbs., 65-lbs., 75-lbs., 3 rounds + 4x complex (25-lb. dbs; sub: 5x jump-stretch strict pull-up, red)
Joanna T.: 75*-lbs., 75*-lbs., 75-lbs., 2 rounds + 3x burpee (20-lb. dbs; sub: 5x jump-stretch strict pull-up, green)
Kathryn S.: 4 rounds + 2x complex (25-lb. db; sub: 5x single-arm clean + 10x step-up + 1′ plank hold, 5 rounds, burpee + 2x squat, 10x superman)
Molly B.: 6 rounds (sub: 3x pushup + max plank hold, 5 rounds, 2x sit-up, 5x jump-stretch strict pull-up, green)
Mark Co.: 165-lbs., 190-lbs., 215-lbs., 3 rounds + 5x complex
Ricky B.: 105-lbs., 115-lbs., 2 rounds + 6x complex (30-lb. dbs; sub: no squat clean, burpee + power clean + push press, 5x jump-stretch strict pull-up, blue)
Chris T.: 165-lbs., 165-lbs., 190-lbs., 3 rounds + 3x complex (40-lb. dbs)
Arvin G.: 115-lbs., 110-lbs., 115-lbs., 3 rounds (30-lb. dbs; sub: 5x strict ring pull-up)
Ben R.: 95-lbs., 75-lbs., 95-lbs., 3 rounds + 4x complex (sub: burpee + 2x squat, 5x jump-stretch strict pull-up, blue)
Sofia J.: 85-lbs., 85-lbs., 95-lbs., 2 rounds + 3x complex (25-lb. dbs; sub: 5x jump-stretch strict pull-up, green)
Mayra C.: 90-lbs., 95-lbs., 90-lbs., 3 rounds (25-lb. dbs; sub: 5x jump-stretch strict pull-up, green)
Buffy M.: 65-lbs., 65-lbs., 2 rounds + 5x compex (20-lb. dbs; sub: no squat clean, burpee + power clean + push press, 5x jump-stretch strict pull-up, green)
Maya G.: 65*-lbs., 65-lbs., 4 rounds (15-lb. dbs; sub: no squat clean, burpee + power clean + power clean, 5x strict bodyrow)