three rounds; rest amply between rounds:
5x strict muscle-up + 5x muscle-up
10x toes-over-bar
then, for time:
21x push press @ 95/65-lbs.
200m run
15x push press
400m run
9x push press
600m run
Compare results to August 9, 2012.
three rounds; rest amply between rounds:
5x strict muscle-up + 5x muscle-up
10x toes-over-bar
then, for time:
21x push press @ 95/65-lbs.
200m run
15x push press
400m run
9x push press
600m run
Compare results to August 9, 2012.
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Mel – I just checked my old score. I think i matched it. did i get 6:31 this morning.
6:29 this morning, Mike! However, the courses are different.
for time:
21x pushup
200m run
15x pushup
400m run
9x pushup
600m run
6:36
Jeff W.
JULIE! YOU ARE MY HERO! WAY TO GO, FRIEND!!!!!!
Congratulations Dat D., for getting your first (strict) muscle-up in class today, and Julie G., for getting your first strict pull-up in class today!
-Alissa and Melody
Whoohoo! Way to go Dat and Julie!
CONGRATULATIONS!!!
–Scores–
Borja G.: 7:55 (sub: 5x strict pull-up + static dip, front squat)
Michael F.: 6:29 (sub: muscle-up practice)
Ralph A.: 10:00 (85-lbs.; sub: 5x strict pull-up + ring dip)
Teal B.: 10:08 (sub: 5x jump-stretch strict pull-up, blue + static dip)
Keena S.: 9:06 (sub: 2x strict pull-up + static dip negative)
Joe T.: 9:21 (65-lbs.; sub: 5x strict pull-up + ring dip)
Ted K.: 9:25 (65-lbs.; sub: 5x strict pull-up + ring dip)
Chap G.: 8:11 (85-lbs.; sub: 5x jump-stretch strict pull-up, blue + static dip)
Gideon B.: 8:48 (45-lbs.; sub: 5x strict pull-up + ring dip)
John G.: 9:42 (sub: 5x jump-stretch strict pull-up, red + static dip)
Matt H.: 5:52 (sub: 5x strict pull-up + static dip, pushup, 7x inchworm/run)
John P.: 6:32 (sub: muscle-up practice)
Jason C.: 8:48 (75-lbs.; sub: muscle-up practice)
Peter H.: 10:03 (sub: muscle-up practice)
David S.: 7:11 (sub: muscle-up practice)
David O.: 9:49 (sub: muscle-up practice)
Josh M.: 6:32 (sub: muscle-up practice)
Rob K.: 7:05 (sub: muscle-up practice)
Shawn C.: 8:09 (85-lbs.; sub: 5x strict pull-up + ring dip)
Julie G.: 10:12 (55-lbs.; sub: 5x jump-stretch strict pull-up, red + static dip negatives)
Shawn J.: 9:12 (65-lbs.; sub: 5x strict pull-up + static dip hold)
Mayra C.: 9:02 (45-lbs.; sub: 5x jump-stretch strict pull-up, blue + static dip hold)
Charlie R.: 8:11 (65-lbs.; sub: 5x strict pull-up + ring dip)
Alissa G.: 8:12 (sub: muscle-up practice)
Adrian P.: 8:47 (65-lbs.; sub: 5x strict pull-up + ring dip)
Roselena R.: 10:03 (sub: 5x strict pull-up + ring dip negative)
Graham G.: 8:42 (65-lbs.; sub: 5x strict pull-up + static dip)
Cristian D.: 9:42 (65-lbs.; sub: 5x strict pull-up + ring dip)
Drew P.: 7:28 (sub: muscle-up practice)
Ralph B.: 8:00 (75-lbs.; sub: muscle-up practice)
Dave K.: 8:07 (sub: muscle-up practice)
Johnny A.: 9:01 (75-lbs.; sub: 5x jump-stretch strict pull-up, red + 5x static dip)
Dave R.: 6:56 (sub: muscle-up practice)
Matthew C.: 8:51 (sub: muscle-up practice)
Christine S.: 9:15 (sub: muscle-up practice)
Brian T.: 8:20
Matthew W.: 6:13
Jim C.: 7:16
Mark L.: 10:22 (85-lbs.; sub: front squat)
Chris C.: 6:21 (sub: muscle-up practice)
Eric M.: 8:25 (sub: muscle-up practice)
Chris H.: 8:05 (sub: muscle-up practice)
Buffy M.: 7:58 (20-lb. dbs; sub: 5x strict bodyrow + pushup, max v-hold, front squat, 25/35/45x sit-up)
John Gr.: 9:30 (75-lbs.; sub: 5x jump-stretch strict pull-up, green + static dip negative)
Kevin M.: 10:30 (75-lbs.; sub: 5x jump-stretch strict pull-up, blue + static dip)
James H.: 8:07 (sub: 25/35/45x sit-up)
Sean F.: 5:55 (sub: muscle-up practice, 25/35/45x sit-up)
Brett B.: 8:42 (75-lbs.; sub: muscle-up practice)
Tamra F.: 10:30 (55-lbs.; sub: 5x jump-stretch strict pull-up, blue + static dip hold)
Maya G.: 10:52 (45-lbs.; sub: 5x jump-stretch strict pull-up, green + pushup)
Diane N.: 9:00 (15-lb. dbs; sub: 5x jump-stretch strict pull-up, red + static dip, shoulder press, 1’/90″/2′ plank hold)
Katherine S.: 9:20 (15-lb. dbs; sub: 5x jump-stretch strict pull-up, blue + pushup)
Rocio Q.: 10:13 (35-lbs.; sub: jump-stretch strict pull-up, blue + pushup)
Marcel S.: 6:58 (75-lbs.; sub: 5x strict pull-up + static dip, 20/35/45x sit-up)
Mark Co.: 8:17 (sub: muscle-up practice)
Alex M.: 6:58
Chris T.: 9:07 (85-lbs.; sub: muscle-up practice)
Randy F.: 6:22 (75-lbs.; sub: muscle-up practice)
Scott T.: 9:44 (55-lbs.; sub: 5x jump-stretch strict pull-up, red + static dip)
Jen M.: 9:24 (65-lbs.; sub: 5x strict pull-up + static dip)
Joana S.: 7:06 (35-lbs.; sub: 5x jump-stretch strict pull-up, green + pushup, 200m run)
Sofia J.: 10:30 (55-lbs.; sub: 5x jump-stretch strict pull-up, blue + static dip)
Kathryn S.: 10:21 (25-lb. dbs; sub: 5x strict bodyrow, 7 rounds, front squat)
Neil A.: 7:50 (sub: muscle-up practice)
Danny M.: 8:01 (75-lbs.; sub: muscle-up practice)
Set S.: 9:37 (55-lbs.; sub: 5x jump-stretch strict pull-up, blue + static dip)