Monday, September 28, 2015

Monday, September 28, 2015

IMG_7816
two rounds, each for time, rest exactly four minutes between rounds:
21x dumbbell single-leg squat (alternating, total) @ 55/35-lb. db
15x snatch @ 155/105-lbs.
9x muscle-up

IMG_1892
two rounds, each for time, rest exactly four minutes between rounds:
21x single-leg squat (alternating, total)
15x standing long jump
9x *pull*

Post score to comments.

1 Comment

  1. MPH | September 29, 2015 at 4:22 pm
     

    –Scores–
    Aaron M.: 3:00, 3:42 (30-lb. dbs, 55-lbs.; sub: weighted lunge, strict pull-up)
    Shawn J.: 5:30, 5:32 (35-lb.dbs, 75-lbs.; sub: weighted lunge, strict pull-up + 1/3x strict ring dip)
    Hari P.: 5:02, 4:41 (40-lb. dbs, 85-lbs.; sub: weighted lunge, strict pull-up + strict ring dip)
    Patrick P.: 4:44, 4:00 (30-lb. dbs, 65-lbs.; sub: weighted lunge, strict pull-up + 1/2x strict ring dip)
    Anna G.: 3:32, 3:31 (20-lb. dbs, 35-lbs.; sub: weighted lunge, strict bodyrow)
    David G.: 4:11, 4:26 (35-lb. dbs, 65-lbs.; sub: weighted lunge, strict pull-up)
    Neil A.: 2:13, 2:27 (65-lbs.; sub: 2x lunge, deadlift, strict bodyrow)
    Tanner L.: 4:48, 5:58 (35-lb. dbs, 75-lbs.; sub: weighted lunge, 1/2x strict pull-up)
    Adrian P.: 5:04, 7:00 (40-lb. dbs, 75-lbs.; sub: weighted lunge, strict ctb pull-up)
    JP S.: 2:18, 2:30 (20-lb. dbs, 95-lbs.; sub: weighted lunge, deadlift, strict bodyrow)
    Ross B.: 4:58, 6:47 (30-lb. dbs, 75-lbs.; sub: weighted lunge, 2/3x strict pull-up)
    Alana L.: 2:53, 3:08 (35-lbs.; sub: hang muscle snatch, pike-up, 1/2x strict pull-up)
    Alli P.: 2:50, 2:27 (20-lb. dbs, 55-lbs.; sub: weighted lunge, power clean, strict bodyrow)
    Drew P.: 8:36, 9:48
    Bill M.: 3:37, 4:27 (30-lb. dbs, 55-lbs.; sub: weighted lunge, strict pull-up)
    David W.: 5:47, 7:14 (30-lb. dbs, 65-lbs.; sub: weighted lunge, banded muscle-up)
    Matthew W.: 6:30, 5:32 (55-lb. dbs, 105-lbs.; sub: weighted lunge)
    Steve M.: 6:39, 6:43 (25-lb. dbs, 95-lbs.; sub: weighted lunge, 1/3x muscle-up)
    Vanessa I.: 3:30, 3:35 (20-lb. dbs, 35-lbs.; sub: weighted lunge, strict bodyrow)
    Brian M.: 3:25, 3:20 (25-lb. dbs, 35-lbs.; sub: weighted lunge, strict pull-up)
    Kevin M.: 4:46, 4:59 (35-lb. dbs, 55-lbs.; sub: weighted lunge, 1/2x strict pull-up)
    Blaine P.: 7:20, 8:32 (15-lbs., 105-lbs.)
    Sara R.: 5:02, 6:32 (20-lb. db, 55-lbs.; sub: 1/2x strict pull-up)
    Jon H.: 6:13, 6:39 (25-lb. dbs, 65-lbs.)
    Paul S.: 4:13, 4:12 (35-lb. dbs, 85-lbs.; sub: weighted lunge, 1/2x strict pull-up)
    Borja G.: 6:41, 7:10 (35-lb. db; 105-lbs.; sub: 1/3x muscle-up)
    Eduardo S.: 3:13, 3:00 (25-lb. dbs, 45-lbs.; sub: weighted lunge, jump to pull-up)
    Christine S.: 7:20, 8:40 (15-lbs., 65-lbs.; sub: 2/3x muscle-up)
    Jen F.: 3:31, 3:37 (15-lb. dbs, 35-lbs.; sub: weighted lunge, strict bodyrow)
    Ralph B.: 9:16, 10:40 (15-lbs., 95-lbs.; sub: 2/3x muscle-up)
    Dave K.: 7:58, 8:10 (15-lbs., 95-lbs.)
    Alissa G.: 8:30, 10:05 (95-lbs.; sub: 2/3x muscle-up)
    Melody F.: 8:39, 9:16
    Kevin M.: 5:16, 6:29 (40-lb. dbs, 75-lbs.; sub: weighted lunge, strict pull-up)
    Ralph A.: 6:57, 7:03 (45-lb. dbs, 95-lbs.; weighted lunge, strict ctb pull-up)
    John Gr.: 4:41, 4:53 (35-lb. dbs, 85-lbs.; sub: weighted lunge, jump to pull-up)
    Dave R.: 9:10, 10:49 (sub: 1/2x snatch, round 2)
    Joe P.: 6:58, 7:00 (45-lb. dbs, 135-lbs.; sub: weighted lunge, strict pull-up)
    Linda K.: 4:28, 4:14 (10-lb. dbs, 25-lbs.; sub: weighted lunge, strict bodyrow)
    Josh M.: 8:13, 8:44 (25-lbs., 125-lbs.)
    Sean F.: 5:39, 6:28 (35-lbs., 125-lbs.)
    James H.: 7:20, 8:03 (40-lb. dbs., 115-lbs.; sub: weighted lunge)
    David S.: 8:27, 9:50 (30-lbs., 115-lbs.)
    Jaime A.: 8:38, 9:47 (40-lbs., 75-lbs.; sub: weighted lunge, strict pull-up + strict ring dip)
    Donal M.: 6:26, 8:02 (15-lbs., 125-lbs.; sub: strict pull-up + strict dip)
    Sean Mi.: 7:18, 9:26 (35-lb. dbs, 75-lbs.; sub: weighted lunge, strict pull-up + strict ring dip)
    Rebekka E.: 8:17, 8:39 (bw sls, 85-lbs.; sub: 2/3x strict ring dip)
    Brian W.: 4:30, 4:47 (15-lb. dbs, 55-lbs.; sub: weighted lunge, 2x strict bodyrow)
    Brian K.: 9:23, 9:31 (35-lbs., 75-lbs.; sub: banded muscle-up, red)
    Francisco L.: 8:56, 9:22 (35-lb. dbs; sub: weighted lunge, strict pull-up + strict ring dip)
    James F.: 9:07, 8:40 (15-lbs., 75-lbs.; sub: strict pull-up + 1/3x strict ring dip)
    Devon H.: 7:45, 8:43 (35-lbs., 95-lbs.; sub: 2/3x muscle-up)
    Jim D.: 6:55, 7:30 (40-lb. dbs, 85-lbs.; sub: weighted lunge, strict pull-up)
    Doug K.: 5:52, 7:04 (30-lb. dbs, 75-lbs.; sub: weighted lunge, strict pull-up)
    Diane N.: 4:55, 5:35 (15-lb. dbs, 45-lbs.; sub: weighted lunge, 2x strict bodyrow)
    Candida M.: (bw sls, 45-lbs.; sub: strict pull-up + 1/3x strict ring dip)
    Chris C.: 7:17, 7:39 (135-lbs.)
    Mark Co.: 8:20, 8:50 (25-lbs., 115-lbs.; sub: 1/3x muscle-up)
    Sean Mc.: 7:17, 8:36 (35-lbs., 75-lbs.; sub: FG ring CTB pull-up + strict ring dip)
    Patrick J.: 6:45, 7:05 (30-lb. dbs, 45-lbs.; sub: weighted lunge, hang power snatch, jump to pull-up)
    Collete C.: 6:20, 7:09 (15-lb. dbs, 15-lbs.; sub: weighted lunge, hang power snatch, 2x strict bodyrow)
    Bill G.: 9:29, 8:35 (115-lbs.; sub: banded muscle-up, red)
    James W.: 8:56, 9:52 (25-lb. dbs, 75-lbs.; sub: weighted lunge, jump to pull-up)
    Peter M.: 6:11, 7:27 (30-lb. dbs, 75-lbs.; sub: weighted lunge, strict pull-up + strict ring dip)
    Tara S.: 7:09, 6:53 (25-lb. db, 75-lbs.; sub: banded muscle-up, red)
    John P.: 8:40, 9:10 (45-lb. dbs, 115-lbs.; sub: weighted lunge, banded muscle-up, red)
    Krishnan S.: 8:04, 7:54 (15-lbs., 95-lbs.; sub: strict pull-up + strict ring dip)
    Holmes H.: 8:42, 10:08 (25-lbs., 75-lbs.; sub: strict pull-up + 1/3x strict ring dip)
    Joe T.: 5:52, 6:17 (35-lbs., 115-lbs.)

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