IMG_8907
for time:
20x handstand pushup
20x hang power clean @ 115/75-lbs.
20x pull-up
20x hang power clean
20x single-leg squat (alternating, total)
20x muscle-up

There is a 13-minute time limit to this workout.

One Response

  1. –Scores–
    Brian T.: 12:54
    Borja G.: 0/20x muscle-up
    John P.: 10:11 (sub: 3/4x hspu, 1/2x sls, no mu)
    Rob K.: 19/20x muscle-up (sub: pushup)
    Michael F.: 10:05 (sub: 1/2x, 1/4x muscle-up)
    Jon H.: 8/20x muscle-up (105-lbs.)
    Ralph A.: 10:20 (105-lbs.; sub: pushup, 1/2x pull-up, goblet squat, pull-up)
    Christine S.: 10:18 (sub: pushup, 1/2x strict pull-up, 1/2x sls, strict pull-up)
    Katie R.: 17/20x pull-up (65-lbs.; sub: pushup, jumping pull-up, goblet squat, jump-stretch strict pull-up, red)
    CJ D.: 10:30 (65-lbs.; sub: pushup, hang muscle clean, goblet squat, pull-up)
    Keena S.: 17/20x pull-up (sub: pushup, jumping pull-up, 1/2x sls, jump-stretch strict pull-up, red)
    Sara R.: 12:06 (55-lbs.; sub: pushup, jumping pull-up, jump-stretch strict pull-up, red)
    Cole M.: 7/20x muscle-up (sub: ring dip, opp arm/opp leg reach, strict pull-up, opp arm/opp leg reach, foot-assisted strict muscle-up)
    John P.: 10:11 (sub: 3/4x hspu, 1/2x sls, no mu)
    Kate H.: 11:32 (45-lbs.; sub: incline pushup, jumping pull-up, goblet squat, kneeling pull-up)
    Rebekka E.: 0/20x muscle-up, +2 (sub: 1/2x hspu)
    Neil A.: 2/20x muscle-up (sub: sit-up)
    Ty C.: 13/20x pull-up (75-lbs.; sub: pushup, jumping pull-up, goblet squat, jump-stretch strict pull-up, red)
    Johnny A.: 12:13 (95-lbs.; sub: pushup, jumping pull-up, goblet squat, jump-stretch strict pull-up, blue)
    Roselena R.: 7:42 (sub: pushup, 1/2x pull-up, 1/2x sls, 1/2x pull-up)
    Jen M.: 5.20x pull-up (25-lb. dbs; sub: incline pushup, jumping pull-up, goblet squat, jump-stretch strict pull-up, green)
    Alissa G.: 2/20x muscle-up
    Chris C.: 17/20x muscle-up (sub: gymnastics bridge, tgu sit-up w 25-lb. db)
    Ralph B.: 11:33 (95-lbs.; sub: pushup, goblet squat, ctb pull-up)
    Alex M.: 1/20x muscle-up (105-lbs.; sub: 1/2x hspu, 1/2x plate-assisted sls)
    Gaylon M.: 10:32 (75-lbs.; sub: pushup, goblet squat, 1/2x ctb pull-up)
    Brian K.: 10:05 (75-lbs.; sub: pushup, 1/2x pull-up, 1/2x pull-up)
    Rocio Q.: 12:12 (20-lb. dbs; sub: incline pushup, sit-up, goblet squat, strict bodyrow)
    Bill G.: 12:15 (sub: ctb pull-up)
    Drew P.: 5:37 (sub: 1/2x pull-up, 1/2x pull-up)
    Josh M.: 5/20x muscle-up (sub: strict pull-up)
    Melody F.: 9/20x muscle-up
    Dave R.: 16/20x muscle-up
    Chris H.: 10:47 (sub: strict pull-up)
    Mark Co.: 0/20x muscle-up (105-lbs.)
    Yoshi S.: 1/20x muscle-up (105-lbs.)
    Christian D.: 10:09 (75-lbs.; sub: pushup, 1/2x pull-up, goblet squat, pull-up)
    Graham G.: 9:36 (75-lbs.; sub: pushup, 1/2x pull-up, goblet squat, pull-up)
    Bill M.: 6:31 (sub: pushup, sit-up, lunge jump, goblet squat)
    Lisa C.: 8:52 (30-lb. dbs; sub: pushup, strict bodyrow, goblet squat, strict bodyrow)
    Katie K.: 12:31 (55-lbs.; sub: pushup, jumping pull-up, goblet squat, jump-stretch strict pull-up, red)
    Francisco L.: 8/20x pull-up (25-lb. dbs; sub: pushup, jumping pull-up, goblet squat, jump-stretch strict pull-up, red)
    Diana D.: 17/20x pull-up, 1st set (20-lb. dbs; sub: pushup, jump-stretch strict pull-up, red, 1/2x sls, jump-stretch strict pull-up, red)
    Joe T.: 13/20x ctb pull-up (105-lbs.; sub; pushup, ctb pull-up)

Leave a Reply

Your email address will not be published. Required fields are marked *