for time:
400m run
21x single-leg squat (alternating, total)
42x lunge @ 90/60-lbs.
400m run
15x single-leg squat
30x lunge
400m run
9x single-leg squat
18x lunge
Compare results to June 7, 2012.
for time:
400m run
21x single-leg squat (alternating, total)
42x lunge @ 90/60-lbs.
400m run
15x single-leg squat
30x lunge
400m run
9x single-leg squat
18x lunge
Compare results to June 7, 2012.
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Jim C. OTB
Muscle up skill work
10x 5 muscle ups (5 rounds strict, 5 rounds bar muscle ups)
Every minute on the minute
8x 150m run
No times, just all out racin’
–Scores–
Steve M.: 13:05 (40-lb. dbs)
Borja G.: 13:34
Alex M.: 13:54 (sub: plate-assisted sls)
Derek B.: 13:26 (15-lbs.; sub: pushup, weighted sit-up)
Michael F.: 15:50 (sub: plate-assisted sls)
Matthew W.: 12:59
James C.: 14:17 (40-lb. dbs; sub: plate-assisted sls)
Larry B.: 16:45 (35-lb. dbs; sub: banded sls)
John G.: 19:09 (20-lb. dbs; sub: 2x squat; 2 rounds)
Noreen S.: 14:58 (20-lb. dbs; sub: banded sls)
Keena S.: 15:49 (25-lb. dbs; sub: banded sls)
Jon A.: 17:18 (15-lb. dbs; sub: 2x squat)
Scott T.: 16:46 (sub: 2x squat, lunge)
Emily N.: 17:29 (sub: squat, lunge, row)
Ralph A.: 17:40 (30-lb. dbs; sub: banded sls)
Melissa S.: 9:02 (sub: squat, lunge, 25x sit-up)
John P.: 13:59 (sub: plate-assisted sls)
Peter H.: 16:03 (40-lb. dbs; sub: plate-assisted sls)
Neil A.: 17:27 (sub: plate-assisted sls)
Yoshi S.: 18:17 (30-lb. dbs; sub: plate-assisted sls)
Terry M.: 13:53 (35-lb.; sub: plate-assisted single-leg squat)
Gideon B.: 17:14 (30-lb. dbs; sub: banded sls)
Mayra C.: 16:32 (20-lb. dbs; sub: 2x squat)
Molly B.: 18:19 (15-lb. dbs; sub: 2x squat)
Cristian D.: 13:40 (sub: lunge, 2x squat)
Julie G.: 15:26 (20-lb. dbs; sub: banded sls)
David O.: 19:38 (sub: plate-assisted sls)
Matthew C.: 17:25
Ted K.: 15:45 (30-lb. dbs; sub: banded sls)
Roselena R.: 20:00 (sub: banded sls; no 9-18)
Diana D.: 18:29 (15-lb. dbs; sub: banded sls)
Adrian P.: 17:25 (30-lb. dbs; sub: banded sls)
Brian T.: 16:57
Dave R.: 12:29
John Gr.: 17:49 (25-lb. dbs; sub: 2x squat)
Joseph P.: 16:57 (30-lb. dbs; sub: banded sls)
Whitney M.: 16:51 (25-lb. dbs; sub: banded sls)
Mark C.: 17:49 (sub: 2x squat, no lunge)
Alex C.: 15:56 (25-lb. dbs; sub: banded sls)
Graham G.: 14: 52 (30-lb. dbs; sub: banded sls)
Christine S.: 15:23 (20-lb. dbs; sub: plate-assisted sls)
Johnny A.: 17:18 (30-lb. dbs; sub: banded sls)
Josh M.: 12:39 (15-lbs.; sub: pushup, weighted sit-up)
Erez Y.:
Chris H.: 12:39
David S.: 14:08 (sub: assisted sls)
Chris C.: 11:37
Mark L.: 14:37
Marcel S.: 17:25 (sub: 2x squat, lunge)
Jon H.: 14:07
Sean F.: 15:37
Erez Y.: 10:23 (sub: 200m run, squat, lunge)
Jim D.: 18:19 (25-lb. dbs; sub: banded sls)
Kit H.: 14:01 (35-lb. dbs; sub: banded sls)
Candida M.: 13:50 (20-lb. dbs; sub: banded sls)
Brett B.: 17:29 (30-lb. dbs; sub: plate-assisted sls)
Katherine S.: 16:08 (20-lb. dbs; sub: banded sls)
Randy F.: 17:07 (35-lbs.; sub: 30x superman, squat)
Danny M.: 17:52 (sub: banded sls)
Joanna T.: 16:42 (sub: 30x superman, knee pushup, sit-up)
Shawn J.: 16:50 (20-lb. dbs; sub: 2x squat)
Sofia J.: 9:57 (sub: 200m run, squat, lunge)
Ben R.: 15:21 (25-lb. dbs; sub: squat)
Wayne C.: 16:25 (30-lb. dbs; sub: banded sls)
Spencer S.: 15:37 (35-lb. dbs; sub: banded sls)
Krishnan S.: 15:36 (30-lb. dbs; sub: banded sls)