Wednesday, December 23, 2015

Wednesday, December 23, 2015

IMG_2094
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.

Compare results to December 23, 2014.

IMG_1892
accumulating*, 12 rounds for time**:

  1. *pull*
  2. tuck jump
  3. handstand pushup
  4. burpee
  5. suitcase deadlift (alternating, total)
  6. burpee
  7. pike-up
  8. standing long jump
  9. pushup
  10. 2x superman
  11. strict sit-up
  12. wall climb

Post score to comments.

1 Comment

  1. MPH | December 23, 2015 at 4:17 pm
     

    –Scores–
    Drew P.: 39:30
    Melody F.: 39:20
    Ralph B.: 43: 51 (75-lbs., 45-lb. swing; sub: strict ctb pull-up)
    Devon H.: 39:14 (75-lbs., 55-lb. swng; sub: russian swing)
    David G.: 36:27 (55-lbs., 35-lb. swing; sub: strict ctb pull-up, pushup)
    Steve M.: 27:41, 10 rounds (75-lbs., 14-lb. mb, 45-lb. swing)
    Buffy M.: 44:21 (35-lbs., 10-lb. mb, 35-lb. swing; sub: jump-to-pull-up, wall ball + squat, pushup, sit-up)
    JP S.: 43:35 (65-lbs., 45-lb. swing; sub: jump-to-pull-up, pushup, sit-up)
    Justin B.: 30:00 (55-lbs., 45-lb. ps, 14-lb. mb, 35-lb. swing; sub: strict ctb pull-up, hang power snatch)
    Zaid A.: 31:59 (55-lbs., 14-lb. mb, 35-lb. swing; sub: jump-to-pull-up, pushup, sit-up)
    Lisa C.: 41:19 (55-lbs., 35-lb. ps, 10-lb. mb, 35-lb. swing; sub: jump-to-pull-up, wall ball + squat, step-up, 24″, pushup, sit-up)
    Adrian P.: 50:49 (75-lbs., 45-lb. swing; sub: strict ctb pull-up)
    Aaron R.: 34:13 (55-lbs., 35-lb. swing; sub: strict ctb pull-up)
    James H.: 37:27 (75-lbs., 45-lb swing.; sub: power clean)
    Dave R.: 38:34
    David S.: 49:13
    Mark Co.: 53:51 (95-lbs.)
    Josh B.: 35:41 (65-lbs., 14-lb mb., 35-lb swing.; sub: pushup, sit-up)
    Bill M.: 30:57 (55-lbs., 14-lb mb., 35-lb swing.; sub: 1/2x hspu, power clean; no round 12)
    Stephen K.: 41:54 (65-lbs., 45-lb swing.; sub: muscle-up attempt/muscle-up)
    Patrick J.: 38:48 (55-lbs., 14-lb mb., 35-lb swing.; sub: pushup, sit-up)
    Jamie L.: 54:42 (sub: muscle-up attempt/muscle-up)
    Donal O.: 52:48 (95-lbs.; sub: 2x strict ctb pull-up)
    Jen F.: 43:42 (35-lbs., 10-lb. mb, 9-ft., 25-lb. swing; sub: 2x strict bodyrow, pushup, wall ball + mb squat, sit-up)
    Christine S.: 51:03
    Jason O.: 44:58 (75-lbs., 55-lb. swing)
    Kelly M.: 48:20 (65-lbs.; sub: jump-to-pull-up, pushup, sit-up; no round 12)
    Matt H.: 49:11 (75-lbs., 45-lb. swing; sub: prom hspu, 45-lb. plate + 1x abmat)
    Hari P.: 51:41 (75-lbs.; sub: 2x strict ctb pull-up)
    Sherry G.: 47:21 (35-lbs., 10-lb. mb, 25-lb. swing; sub: jump to pull-up, pushup, sit-up)

    Reply

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