shoulder press
3-3-3
Compare results to September 18, 2012.
then, five cycles; as many rounds as possible in three minutes:
3x dumbbell power clean with 45/30-lb. dumbbells
3x dumbbell thruster
3x burpee
A one minute break is give before repeating each cycle. The clock does not reset or stop between rounds.
This workout is scored by the number of rounds completed from all five cycles.
Congratulations Keena S., for getting your first strict pull-up in class yesterday!
Congrats Keena! That is great!
strict press 115, 115, 115
five cycles as many rounds as possible in 3 minutes
6x lunge
3x clapping push ups
3x burpees
3 rounds + 1 clapping push up
Jeff W.
–Scores–
Chris C.: 115-140x-135x-lbs., 25 rounds + 1x power clean
Borja G.: 205-205-205-lbs., 22 rounds +… 3x front squat (40-lb. dbs; sub: front squat, front squat)
Matthew W.: 115-125-115-lbs., 25 rounds + 6x hollow rock (sub: 3x hollow rock, 2x squat)
Mark Co.: 115-125-130-lbs., 13 rounds
Jon H.: 85-90-90-lbs., 17 rounds +… 3x thruster (35-lb. dbs)
Johnny A.: 85-9-5110-lbs., 18 rounds +… 1x thruster (35-lb. dbs)
Christine S.: 75-75-75-lbs., 22 rounds (25-lb. dbs)
Jen M.: 70-70-70-lbs., 16 rounds +… 1x thruster (25-lb. dbs)
Molly B.: 60-60-60*-lbs., 16 rounds (sub: 2x sit-up, 2x lunge)
Buffy M.: 55-60-65*-lbs., 13 rounds +… 1x burpee (15-lb. dbs; sub: front squat)
Ida N.: 25-30-30*-lbs., 3 rounds +… 2x burpee (15-lb. dbs; sub: hang power clean, goblet squat, knee pushup; 2 cycles)
Jason C.: 85-95-100-lbs., 19 rounds (30-lb. dbs; sub: front squat)
Peter H.: 85-95-105-lbs., 20 rounds +… 3x thruster (30-lb. dbs)
Josh M.: 85-95-95x-lbs., 20 rounds
Terry M.: 80-90-100-lbs., 21 rounds +… 1x burpee (30-lb. dbs)
Mark L.: 70-70-75-lbs., 20 rounds +… 1x thruster (35-lb. dbs)
Teal B.: 70-80-80-lbs., 16 rounds + 3x power clean (25-lb. dbs)
Melissa S.: 65-65-70*-lbs., 17 tounds +… 8x superman (sub: seated barbell shoulder press, 3x sit-up, 3x superman, single-leg burpee)
Bill G.: 105-115-125-lbs., 23 rounds +… 1x burpee (sub: 3x hollow rock, 2x lunge)
Sean F.: 105x-95-100-lbs., 18 rounds (40-lb. dbs)
Yoshi S.: 105-115-115x-lbs., 18 rounds + 3x power clean (30-lb. dbs)
Marcel S.: 85-95-105*-lbs., 19 rounds (25-lb. dbs)
Alissa G.: 75-80x-80-lbs., 21 rounds + 2x power clean
Graham G.: 75-75-75-lbs., 16 rounds + 3x power clean (30-lb. dbs)
Mayra C.: 65-70-70-lbs., 21 rounds + 2x power clean (20-lb. dbs)
Sofia J.: 55-65-65*-lbs., 17 rounds + 3x power clean (20-lb. dbs)
Maya G.: 55-60-60*-lbs., 16 rounds +… 3x thruster (15-lb. dbs; sub: hang power clean, front squat)
Shawn C.: 105-115-115*-lbs., 18 rounds +… 5x squat jump (40-lb. dbs; sub: squat jump)
Chris H.: 125-135-135*-lbs., 14 rounds + 2x power clean
Lisa C.: 25-25-25-lbs., 16 rounds + 9x sit-up (25-lb. dbs; sub: front squat)
Whitney M.: 55-65*-55-lbs., 18 rounds + 3x sit-up (sub: 3x sit-up, 2x lunge, 2x squat jump)
Wayne C.: 16 rounds (30-lb. dbs; sub: front squat, front squat)
Kit H.: 140-140-155*-lbs., 21 rounds (35-lb. dbs)
Chris T.: 19 rounds + 3x power clean (35-lb. dbs)
Joseph P.: 105-130-150-lbs., 18 rounds + 3x power clean (30-lb. dbs; sub: hang power clean, push press)
David S.: 105-110-110-lbs., 16 rounds +… 1x thruster
Ralph A.: 135-150-160-lbs., 15 rounds (30-lb. dbs)
Larry B.: 120-135-135x-lbs., 17 rounds +… 3x thruster (30-lb. dbs)
John G.:135-145-150x-lbs., 14 rounds + 1x power clean (40-lb. dbs)
Dave R.: 115-115-115-lbs., 22 rounds + 3x power clean
Robert W.: 110-115-115-lbs., 24 rounds + 1x power clean (20-lb. dbs; sub: hang power clean, front squat)
Ralph B.: 110-115-115-lbs., 15 rounds + 3x power clean (35-lb. dbs)
Drew P.: 110-115-115-lbs., 19 rounds + 1x power clean
Roselena R.: 70-75x-65-lbs., 13 rounds (25-lb. dbs; sub: front squat)
Michael F.: 130-135-140x-lbs., 20 rounds
OTB
20 rounds 1 lunge
6 lunges 6 push ups (wrist is bothering me) 3 Burpees
I kept a running count between rounds
James H.
Sent from my iPad
Jim C. OTB
Warrior Dash!
3.3 miles + obstacles
~30 minutes