Complete 20 minutes, every minute, on-the-minute where the odd intervals are 3x overhead squat*, and the even intervals are 3x burpee + muscle-up.
*All overhead squat sets begin from the floor.
This workout is scored by the load used.
Complete 20 minutes, every minute, on-the-minute where the odd intervals are 3x overhead squat*, and the even intervals are 3x burpee + muscle-up.
*All overhead squat sets begin from the floor.
This workout is scored by the load used.
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Congratulations (belated) to Nick D., for getting your first muscle-ups in class!
–Melody
Thanks for a really fun 8 a.m. class today, Mel! The Reggae was a really fun change of pace.
–Scores–
Joe T. : 135-lbs. (sub: front squat, 3x burpee + 3x strict pull-up + 3x static dip)
Michael F. : 135-lbs. (sub: 2x burpee + muscle-up/round)
Borja G.: 125-lbs. (sub: 1x burpee + muscle-up/round)
Ralph A.: 115-lbs. (sub: 3x burpee + 3x jump-stretch strict pull-up, red+ 3x static dip)
Dat D. : 95-lbs.
Keena S.: 70-lbs. (sub: 3x burpee + 1x pull-up, red+ 3x static dip negatives)
Judy G.: 65-lbs. (sub: front squat, 3x burpee + 3x strict pull-up + 3x static dip)
Sofia J.: 55-lbs. (sub: 3x burpee + 3x jump-stretch strict pull-up, green+ 3x pushup)
Jamie T.: 30-lb. dbs (sub: 3x power clean, 3x burpee + 3x strict bodyrow + 3x pushup)
CJ D.: 30-lb. dbs (sub: front squat, 3x burpee + 3x jump-stretch strict pull-up, red+ 3x static dip)
Katie R. : 20-lb. dbs (sub: front squat, 3x burpee + 3x strict bodyrow + 3x knee pushup)
Alexis B. 20-lb. dbs (sub: front squat, 3x burpee + 3x jump-stretch strict pull-up, green+ 3x knee pushup)
Matthew W.: 95-lbs.
Matt H. (sub: 40” plank hold, 3x burpee + 3x banded muscle-up/round)
Josh M. : 135-lbs. (sub: 1x burpee + muscle-up/round)
Neil A.: 135-lbs. (sub: 1x burpee + muscle-up/round)
Rob K.: (sub: 3x banded muscle-up/round, 20x pushup/round)
Matthew C.: 165-lbs. (sub: 3x burpee + 3x banded muscle-up/round)
David O.: 115-lbs. (sub: 2x burpee + muscle-up/round)
Terry M.: 110-lbs. (sub: front squat, 2x burpee + muscle-up/round)
Nick D.: 70-lbs. (sub: 1x burpee + muscle-up/round)
Set S.: 60-lbs. (sub: front squat, 3x burpee + 3x jump-stretch strict pull-up, blue+ 3x pushup)
Scott P. 85-lbs. (sub: front squat, 3x burpee + 3x jump-stretch strict pull-up, red+ 3x static dip)
Drew P.: 155-lbs. (sub: 2x burpee muscle-up/round)
Ralph B.: 65-lbs. (sub: 3x burpee + 3x banded muscle-up)
Randy F.: 115-lbs. (sub: front squat, 3x burpee + 3x banded muscle-up)
Johnny A. : 90-lbs. (sub: 3x burpee + 3x strict pull-up + 3x static dip)
Alissa G.: 90-lbs. (sub: 3x burpee + 3x banded muscle-up)
Ivy F.: 35-lb. dbs (sub: db front squat, 6x pushup + 3x strict bodyrow)
Cole M.: 115-lbs. (sub: 1x burpee + muscle-up/round)
Dave R.: 185-lbs.
Chandini H.: 60-lbs. (sub: 3x burpee + 3x strict pull-up + 3x static dip)
Jaime A.: 70-lbs. (sub: 3x burpee + 3x banded muscle-up)
Lisa C.: 85-lbs. (sub: front squat, 3x burpee + 3x strict bodyrow + 3x pushup)
John Gr.: 65-lbs. (sub: 3x burpee + 3x strict bodyrow + 3x pushup)
Travis O.: 105-lbs. (sub: front squat, 3x burpee + 3x jump-stretch strict pull-up, green+ 3x pushup)
Diana D.: 60-lbs. (sub: front squat, 3x burpee + 3x strict bodyrow + 3x pushup)
John Gr.: 65-lbs. (sub: front squat, 3x burpee + 3x jump-stretch strict pull-up, blue+ 3x pushup)
Jim C.: 155-lbs.
Chris C.: 155-lbs.
Brian T.: 135-lbs.
Chris H.: 125-lbs. (sub: 2x burpee muscle-up/round)
James H.: 115-lbs. (sub: power clean)
David S. 105-lbs.
Steve M.: 115-lbs. (sub: front squat, 3x burpee + 3x banded muscle-up)
Yoshi S.: 105-lbs. (sub: 3x burpee + 3x jump-stretch strict pull-up, red + 3x ring dip)
Graham G.: 75-lbs. (sub: 3x burpee + 3x strict pull-up + 3x static dip)
May B.: 75-lbs. (sub: 3x burpee + 1x strict pull-up + 3x static dip)
Bill M.: 85-lbs. (sub: front squat, 3x burpee + 3x jump-stretch strict pull-up, red + 3x static dip )
Roselena R.: (sub: 40” v-hold, 20x squat)
Sean F.: 105-lbs. (sub: 2x burpee + muscle-up/round)
Bill G.: 145-lbs. (sub: front squat, 3x burpee + 3x banded muscle-up)
Brett B.: 85-lbs. (sub: 3x burpee + 3x banded muscle-up)
Rocio Q.: 25-lb. dbs (sub: 3x burpee + 3x jump-stretch strict pull-up, green + 3x knee pushup)
Shawn J.: 65-lbs. (sub: front squat, 3x burpee + 3x strict pull-up + 3x static dip)
Katie K.: 65-lbs. (sub: front squat, 3x burpee + 3x jump-stretch strict pull-up, blue + 3x pushup)
Candida M.: 50-lbs. (sub: 3x burpee + 1x strict pull-up + 3x static dip)
Joanna T.: 75-lbs. (sub: front squat, 3x burpee + 3x jump-stretch strict pull-up, blue + 3x pushup)
Jason C.: 75-lbs. (sub: 2x burpee + muscle-up/round)
Jon H.: 105-lbs. (sub: 2x burpee + muscle-up/round)
Mark Co.: 95-lbs. (sub: 1x muscle-up/round)
Wayne C.: 65-lbs. (sub: front squat, 3x burpee + 3x jump-stretch strict pull-up, blue + 3x pushup)
Joana S.: 65-lbs. (sub: 3x burpee + 3x jump-stretch strict pull-up, green + 3x pushup)
James W.: (sub: 2x squat, no burpee + 3x pushup + 3x strict bodyrow)
Spencer S. 95-lbs. (sub: front squat, 3x burpee + 3x banded muscle-up)
Mayra C.: 50-lbs. (sub: 3x burpee + 3x jump-stretch strict pull-up, blue + 3x pushup)
Gaylon M.: 105-lbs. (sub: front squat, 3x burpee + 3x pull-up + 3x static dip)
Peter H.: 105-lbs.
Lee P.: 85-lbs. (sub: front squat, 3x burpee + 3x jump-stretch strict pull-up, blue + 3x pushup)