for time:
21x handstand pushup
400m run
15x handstand pushup
400m run
9x handstand pushup
400m run
for time:
21x handstand pushup
400m run
15x handstand pushup
400m run
9x handstand pushup
400m run
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OTB: this was my second day back in the gym since leaving MPH a couple weeks ago.
Not for time:
21 atomic pushups
400m run (on a treadmill set at 9 km/h, a steady jog for me)
15 atomic pushups
400m run
9 atomic pushups
400m run
I took it easy, sort of. Feels good to move again.
SJ
–Score–
Matt H.: 8:36 (25-lb. dbs; sub: shoulder press)
Michael F.: 6:07 (sub: 200m run, 15-12-9)
Christine F.: 9:25 (15-lb. dbs; sub: push press)
Josh M.: 4:38 (sub: 200m run, 15-12-9)
Jon H.: 7:18 (sub: 1/3x hspu, 200m run)
Borja G.: 4:12 (sub: 1/3x hspu, 200m run)
Brian T.: 10:08
Keena S.: 8:30 (sub: 1/3x prom hspu, 1 x 45-lb. plate + abmat, 200m run)
Christine S.: 6:29 (sub: 1/3x hspu, 200m run)
Cole M.: 11:45 (sub: 90″ plank hold, prom strict hspu, 1 x 15-lb. plate)
Robert W.: 7:40 (sub: strict sit-up)
Kate H.: 10:40 (15-lb. dbs; sub: shoulder press)
Julie G.: 9:23 (15-lb. dbs; sub: shoulder press)
Michael H.: 8:09 (25-lb. dbs; sub: shoulder press)
Ross B.: 7:58 (sub: 1/3 prom hspu, 1 x 45-lb. plate)
Teal B.: 6:55 (sub: 1/3x prom hspu, 1 x 45-lb. plate + 10-lb. plate, 200m run)
Mayra C.: 6:50 (sub: pushup, 200m run, 15-12-9)
Neil A.: 5:15 (sub: 200m run, 1/3x hspu)
Rebekka E.: 5:15 (sub: 200m run, 1/3x hspu)
Johnny A.: 8:51 (25-lb. dbs; sub: shoulder press)
Drew P.: 7:11
Francisco L.: 9:11 (25-lb. dbs; sub: shoulder press)
Brian K.: 12:54 (sub: prom hspu, 1 x 45-lb. plate, 15-12-9)
Will L.: 8:09 (30-lb. dbs; sub: shoulder press, 90″ plank hold)
Alissa G.: 4:11 (sub: 1/3x hspu, 200m run)
Roselena R.: 5:05 (sub: 1/3x prom hspu, 1 x 45-lb. plate, 200m run)
Adrian P.: 5:43 (sub: 1/3x hspu, 200m run)
Dave R.: 3:54 (sub: 200m run, 15-12-9)
Yoshi S.: 4:14 (sub: 200m run, 1/3x hspu)
Chris H.: 5:02 (sub: 200m run, 15-12-9)
Kevin M.: 7:53 (30-lb. dbs; sub: shoulder press)
Bill M.: 7:55 (25-lb. dbs; sub: shoulder press, 15-12-9)
Chris C.: 5:56 (20-lb. mb; sub: pull-up, weighted sit-up)
Shawn J.: 8:43 (25-lb. dbs; sub: shoulder press)
Diana D.: 10:09 (15-lb. dbs; sub: shoulder press)
Joe T.: 11:35 (sub: prom hspu, 1 x 35-lb. plate, 15-12-9)
Mark Co.: 9:12 (15-12-9)