Saturday, November 11, 2017

Saturday, November 11, 2017

for time:
21x overhead squat @ 95/65-lbs.
42x pull-up
15x overhead squat
30x pull-up
9x overhead squat
18x pull-up

Compare results to December 18, 2015.

workout courtesy of

U.S. Army Staff Sgt. Joshua Hager, 29, of Broomfield, Colorado, was killed Thursday, Feb. 22, 2007, when an improvised explosive device detonated near his Humvee during combat operations in Ramadi, Iraq. Prior to his death, Hager was serving in the 1st Battalion, 9th Infantry Regiment, 2nd Brigade Combat Team, 2nd Infantry Division in Fort Carson, Colorado.

He is survived by his wife, Heather; son, Bayley; mother, Lois Knight; father, Kris; and stepbrother, Ensign Aaron Jozsef.

Outside The Box”
for time:
21x single-leg squat (alternating, total)
42x *pull*
15x single-leg squat
30x *pull*
9x single-leg squat
18x *pull*

Post score to comments.

1 Comment

  1. MPH | November 11, 2017 at 1:50 pm

    Jamie Ac.: 7:00 (15-lb. dbs; sub: 21-15-9, front squat, strict bodyrow)
    Liz L.: 7:44 (55-lbs.; sub: jumping pull-up)
    Dave R.: 7:20
    Nelson: 7:03
    Lisa C.: 9:40 (sub: front squat, jumping pull-up)
    Peter Mc.: 10:36 (85-lbs.)
    Kate H.: 11:18 (55-lbs.; sub: jumping pull-up)
    Diana G.: 11:35 (45-lbs.; sub: front squat, jumping pull-up)
    Jason O.: 11:51
    Adrienne V.: 12:14 (55-lbs.; sub: jumping pull-up)
    Buffy M.: 12:34 (45-lbs.; sub: front squat, jumping pull-up)
    Hari P.: 16:17 (45-lbs.)
    Charles B.: 15:07 (65-lbs.)
    Josh M.: 7:51
    Tara S.: 7:45 (55-lbs.; sub: 1/2x pull-up)
    Drew P.: 9:42
    Rebekka E.: 10:09 (45-lbs.; sub: back squat from rack, 11/8/5 prom vertical strict bodyrow)
    Teal B.: 10:07 (20-lb. dbs; sub: 21-15-9 front squat, strict bodyrow)
    Rachel B.: 10:36 (sub: jumping pull-up)
    Giovanni M.: 10:46 (15-lbs.; sub: front squat, 30-20-10 jumping pull-up)
    Ralph B.: 13:30
    Jason S.: 12:42
    Megan K.: 9:54 (55-lbs.; sub: front squat, sit-up)
    Cassie S.: 7:43 (35-lbs.; sub: 11/8/5 pull-up)
    Chris C.: 9:33 (sub: 21/11, 15/8, 9/5 pull-up/strict pull-up)
    Keith C.: 10:50 (45-lbs.; sub: jumping pull-up)
    Sean F.: 8:50
    Ellia M.: 7:15
    Dave K.: 8:36 (sub: back squat)
    Andrew Z.: 11:28
    Joe P.: 11:55
    Justin C.: 9:26 (35-lbs.; sub: 30-20-10 jumping pull-up)
    Tommy W.: 9:42 (45-lbs.; sub: jumping pull-up)
    Josh B.: 12:55 (85-lbs.)
    Jason G.: 9:52 (45-lbs.; sub: jumping pull-up)
    Brita: 7:25 (95-lbs.; sub: front squat, bodyrow)
    Janine: 10:23
    Bill G.: 12:20 (sub: 30/20/10 strict pull-up)
    Sean Q.: 12:11
    Cole S.: 9:30
    Amy S.: 11:42
    Jin D.: 12: 33 (55-lbs.; sub: jumping pull-up)
    Carl L.: 10:40 (65-lbs.; sub: strict bodyrow)
    Michael Fo.: 12:26 (75-lbs.; sub: jumping pull-up)
    John P.: 10:08
    Mark Co.: 11:52
    Mark Ab.: 11:50 (sub: sit-up, pull-up)
    Joe T.: 9:28 (75-lbs.)


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