Tuesday, December 23, 2014

Tuesday, December 23, 2014

IMG_3211
Have an MPH Holiday
accumulating*, 12 rounds for time**:

  1. muscle-up/pull-up
  2. wall ball “2-fer-1s” @ 20/14-lbs., 10-ft. target
  3. handstand pushup
  4. thruster @ 115/75-lbs.
  5. deadlift
  6. burpee
  7. toes-to-bar
  8. box jump, 24″ platform
  9. shoulder-to-overhead
  10. swing @ 70/55-lbs.
  11. squat clean
  12. power snatch

*In the first round, complete exercise one; in the second round, complete exercises one and two; in the third round, complete exercises one through three; continue this pattern for all 12 rounds (“12 Days of Christmas” style).

**This workout may be done in partners.

1 Comment

  1. MPH | December 23, 2014 at 2:37 pm
     

    –Scores–
    Joe T.: 43:59 (85-lbs., 55-lbs.; sub: prom hspu, 45-lb. plate)
    Donal O.: 41:53 (85-lbs., 55-lbs.; sub: strict ctb pull-up, prom hspu, 1x 45-lb. plate)
    Melody F.: 47:06 (95-lbs.)
    Blaine P.: 45:48 (85-lbs., 55-lbs.; sub: shoulder press, pushup, hollow rock, clapping pushup, power clean)
    Brian G.: 47:16 (75-lbs., 45-lbs.; sub: strict pull-up, 2x pushup)
    Ralph B.: 48:28 (85-lbs., 55-lbs.)
    Chris T.: 42:42 (85-lbs., 55-lbs.; sub: prom muscle-up)
    Alissa G.: 43:37 (sub: strict muscle-up/strict mu attempts, goblet squat, prom hspu, 1x abmat, strict pull-up/hollow rock, prom deadlift @ 55-lbs., pushup, sit-up, step-up, 20″, shoulder press @ 55-lbs., lunge, muscle clean @ 55-lbs., muscle snatch @ 45-lbs.)
    Dat D.: 34:10 (95-lbs, 14-lbs..; sub: bar muscle-up, power clean, back squat)
    Drew P.: 39:42
    Jon H.: 45:15 (95-lbs., 55-lbs.; no round of 12)
    Adrian P.: 46:30 (85-lbs., 55-lbs.; sub: strict pull-up; no rounds of 12)
    Kate D.: 37:08 (95-lbs.)
    Jason O.: 44:44
    Dave R.: 44:10
    Chris C.: 42:30 (55-lb. dbs; sub: db thruster, db hspu, pike-up, db STO, db squat clean, 2x db single-arm snatch)
    James H.: 36:34 (85-lbs., 55-lbs.; sub: strict chin-up, from the rack thruster and sto, front squat, clapping pushup)
    Jaime A.: 43:58 (65-lbs., 45-lbs.; sub: strict pull-up)

    “Team 7a Ladies”: 40:39
    Sara R.: (65-lbs., 45-lbs..; sub: strict pull-up, prom hspu, 1x 45-lb. plate + abmat)
    Katie K.: (65-lbs., 45-lbs..; sub: strict pull-up, prom hspu, 1x 45-lb. plate + abmat)

    “Big John”: 33:34
    John Gr.: (95-lbs., 55-lbs.; sub: strict bodyrow, 2x pushup, TTA)
    Ralph A.: (95-lbs., 55-lbs.; sub: strict pull-up)

    “Hari Garber”: 37:55
    David G.: (65-lbs.; 14-lbs., 35-lbs; sub: strict pull-up, 2x pushup, squat clean [for power snatch])
    Hari P.: (65-lbs.; 14-lbs., 35-lbs; sub: strict pull-up, 2x pushup)

    “Rum Runners”: 33:37
    Tracey S.: (35-lbs., 10-lbs., 18″, 35-lbs; sub: strict bodyrow, 2x pushup, sit-up)
    Shawn J.: (65-lbs., 14-lbs., 45-lbs.; sub: strict pull-up, 2x pushup)

    “Big Bull, Little Bill”: 33:38
    Kevin M.: (65-lbs., 14-lbs., 45-lbs.; sub: strict pull-up, prom hspu, 1x 45-lb. plate)
    Bill M.: (65-lbs., 14-lbs., 45-lbs.; sub: strict pull-up, prom hspu, 1x abmat)

    “Special Sauce”: 32:04
    Diane N.: (35-lbs., 35-lbs.; sub: strict pull-up, prom hspu, 1x 10-lb. plate + 1x abmat, step-up, 18″)
    Abby K.: (35-lbs., 18″, 35-lbs.; sub: strict bodyrow, 2x pushup, sit-up)

    “Gayer than Christmas”: 29:19
    Brian K.: (95-lbs., 55-lbs.)
    Kyle S.: (75-lbs., 55-lbs.; sub: strict pull-up, pike-up)

    Reply

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