three rounds; rest amply between rounds:
10x dumbbell front squat with 55/35-lb. dumbbells + max dumbbell push press
This workout is scored by the total repetitions completed of the dumbbell push press from all three rounds.
then, three rounds; rest amply between rounds:
max pull-up
Compare results to June 30, 2011.
–Scores–
Alex M.: 17; 23, 15, 12 (50-lb. dbs)
James C.: 22; 31, 17, 14 (50-lb. dbs)
Brian T.: 26; 21, 16, 11 (50-lb. dbs)
Mark Co.: 21; 15, 12, 12
Borja G.: 28; 20, 14, 13
David S.: 30; 13r/12l (40-lb. dbs; sub: 10x step-up + max front squat, max single-leg squat)
John P.: 34; 16, 12, 10 (50-lb. dbs)
Rob K.: 16; 35, 21, 15 (45-lb. dbs)
Dat D.: 33; 30, 18, 16 (45-lb. dbs)
Joe T.: 27; 12, 7, 7 (35-lb. dbs; sub: strict pull-up)
Joanna T.: 20; 3, 3, 2 (30-lb. dbs; sub: jump-stretch strict pull-up, blue, 4 rounds )
Emily N.: 30; 10, 5, 6 (20-lb. dbs; sub: jump-stretch strict pull-up, green)
Neil A.: 25, 23, 13, 10
Josh M.: 29, 30, 16, 10
James H.: 20, 19, 17, 13 (45-lb. dbs)
Robert W.: 28, 8, 4, 5 (35-lb. dbs; sub: strict pull-up)
Shawn J.: 23, 3, 1, 1 (35-lb. dbs; sub: strict pull-up)
Peter H.: 32, 20, 12, 18 (45-lb. dbs)
Adrian P.: 30, 20, 10, 10 (45-lb. dbs)
Mayra C.: 47, 4, 3, 3 (30-lb. dbs; sub: jump-stretch strict pull-up, blue)
Rebekka E.: 32, 3, 3, 3 (sub: jump-stretch strict pull-up, red)
Jim D.: 35, 3, 3, 1 (35-lb. dbs; sub: jump-stretch strict pull-up, red)
Diane N.: 39, 5, 3, 3 (25-lb. dbs; sub: jump-stretch strict pull-up, red)
Lisa C.: 50, 3, 2, 2 (25-lb. dbs; sub: jump-stretch strict pull-up, blue)
Christine S.: 30, 12, 10, 10 (25-lb. dbs; sub: strict bodyrow)
Rocio Q.: 30, 3, 2, 2 (20-lb. dbs; sub: jump-stretch strict pull-up, blue)
Roselena R.: 2:35, 2:14, 2:07, 2:05, 0:53, 1:00, 0:56 (sub: 4 x 400m sprints, max v-hold)
Chris H.: 24; 20, 16, 14
Chris C.: 32; 23, 17, 13
Alissa G.: 40; 10, 6, 8
Melody F.: 62; 17, 12, 10
Dave K.: 24; 43, 19, 15 (40-lb. dbs)
Keena S.: 53; 5, 5, 3 (30-lb. dbs; sub: jump-stretch strict pull-up, red)
Katie R.: 38; 5, 4, 4 (25-lb. dbs; sub: jump-stretch strict pull-up, blue)
Christine F.: 6; 18, 10, 8 (20-lb. dbs; sub: jump-stretch strict pull-up, green)
Allison R.: 34; 4, 3, 2 (20-lb. dbs; sub: jump-stretch strict pull-up, blue)
CJ D.: 50; 6, 5, 4 (40-lb. dbs; sub: strict pull-up)
Krishnan S.: 23; 8. 6, 4 (40-lb. dbs)
Jen M.: 42, 2, 2, 2 (25-lb. dbs; sub: jump-stretch strict pull-up, red)
Sofia J.: 72; 3, 1, 2 (25-lb. dbs; sub: jump-stretch strict pull-up, blue)
Quickly completed in the last 20 minutes the Boling gym was open: 13; 4,5,5 sub strict pull up green band. Feels good to be using my body again.