Friday, January 5, 2018

Friday, January 5, 2018


for time:
500m row
50x squat
15x strict weighted pull-up @ 30/20-lbs.
15x strict weighted ring dip

then, for time:
500m row
50x squat
20x strict pull-up (body weight only)
20x strict ring dip (body weight only)

then, for time:
500m row
50x squat
25x pull-up (body weight only)
25x ring dip (body weight only)

This workout is scored by all three times.

IMG_1892
Outside The Box”
for time:
400m run
50x squat
15x *pull*
30x pushup

then, for time:
400m run
50x squat
20x *pull*
40x pushup

then, for time:
400m run
50x squat
25x *pull*
50x pushup

This workout is scored by all three times.

Post scores to comments.

1 Comment

  1. MPH | January 9, 2018 at 9:09 pm
     

    –Scores–
    Kate H.: 8:52, 10:30, 10:27 (sub: band/band/band pull-up, band/.75x/pushup dip)
    Kevin K.: 7:57, 9:37, 10:57 (sub: .67/.67/.8 pull-up, .67/.67/.8 dip)
    Liz L.: 8:16, 10:45, 10:35 (sub: jump to pull-up/.75 band/jumping pull-up, band static/.75 static negative/pushup)
    Keith C.: 9:00, 9:00, 11:29 (sub: .67 strict/.67 strict/jumping pull-up, .33 strict/.25 strict/static dip)
    Anna Go.: 6:57, 9:06, 10:27 (sub: bike, bodyrow/bodyrow/bodyrow, bench/bench/bench dip)
    Chelsea T.: 7:22, 9:30, 10:07 (sub: (sub: .8 squat, bodyrow/bodyrow/bodyrow, bench/bench/bench dip)
    Sean F.: 8:49, 8:38, 7:30
    Alex M.: 7:00, 9:43, 11:11 (15-lb. weighted pull-up, 15-lb. weighted dip)
    Jason S.: 9:03, 10:51, 12:41 (10-lb. weighted pull-up, 10-lb. weighted dip)
    Cassandra S.: 8:19, 10:43, ? (sub: .67 strict/.75 strict/.4 strict pull-up, .67/.5/static dip)
    Christopher J.: 8:19, 11:08, 11:29 (sub: strict/strict/.4 pull-up, bodyweight ring dip)
    Luke B.: 8:45, 11:03, 12:29 (sub: .4 strict/.75 strict/.4 pull-up, strict/.75/ring dip)
    Walt C.: 8:52, 13:09, 10:32 (sub: strict/strict/kipping, strict/0.5/ring dip)
    John P.: 7:36, 10:05, 11:30 (sub: bw for all movements)
    Aaron B.: 7:33, 9:29, 6:30 (sub: band/bodyrow/jumping, band static/negative static/pushup)
    Adrian P.: 9:32, 8:30, 9:00 (sub: strict sit-up/sit-up/sit-up, hollow rock/hollow rock/hollow rock)
    Chris C.: 8:50, 7:24, 7:53 (sub: .6 strict pull-up final rd/.6 strict dip final rd)
    Denny W.: 8:04, 8:45, 9:35 (15-lb. weighted pull-up, 15-lb. weighted dip)
    Elise C.: 9:02, 10:15, 11:21 (sub: 0.67 bw/0.5 bw/.6 bw pull-up/ 0.67 bw/0.5 bw/.6 bw dip)
    Rachel B.: 9:25, 9:05, 7:57 (sub: band/band/jumping pull-up, band/band/bench dip)
    Tommy W.: 7:23, 8:22, 7:12 (sub: band/band/jumping pull-up, band/band/bench dip)
    Jason G.: 8:04, 9:42, 10:21 (sub: band/band/jumping pull-up, band/band/bench dip)
    Holmes H.: 8:57, 9:30, 10:50 (sub: band/band/jumping pull-up, band/band/bench dip)
    Diana G.: 10:11, 8:44, 8:50 (sub: 400m row, band/band/jumping pull-up, band/band/bench dip)
    Brad G.: 6:24, 8:52, 8:08 (sub: bw for all movements)
    Max M.: 6:46, 7:21, 7:31 (15-lb. weighted pull-up, 15-lb. weighted dip)
    Christian M.: 7:45, 8:52, 9:32 (sub: lunge, 15-lb. weighted pull-up, 15-lb. weighted dip)
    Josh B.: 7:16, 9:39, 10:14 (sub: bw for all movements)
    Josh M.: 7:59, 7:29, 7:13 (15-lb. weighted pull-up, 15-lb. weighted dip)
    Thomas R.: 6:14, 8:55, 9:19 (sub: .67 strict/.75 strict/1.0 strict pull-up, .67/.75/1.0 ring dip)
    Joe T.: 6:22, 7:24, 7:06 (15-lb. weighted pull-up, 15-lb. weighted dip)
    Sean Q.: 8:25, 8:23, 9:50
    Tara S.: 7:37, 8:30, 9:28 (sub: .67 strict/.50 strict/1.0 pull-up, .67/.50/1.0 ring dip)
    Cristian D.: 6:00, 8:00, 11:27 (sub: bike, 3/5x squat, bodyrow, box pushup)
    Sean Mc.: 7:32, 8:23, 8:02
    Andrew Z.: 8:34, 9:17, 10:48 (15-lb. weighted pull-up, 15-lb. weighted dip)
    Jamie A.: 8:50, 9:23, 9:15 (sub: 400m row, bodyrow/bodyrow/jumping pull-up, band/band/bench dip)
    Will O.: 9:45, 11:03, 13:54 (10-lb. weighted pull-up, strict dip/strict dip/dip)
    Peter Mc.: 9:55, 10:33, 11:49 (15-lb. weighted pull-up, 15-lb. weighted dip)
    Daniel S.: 7:00, 10:05, 9:58 (sub: band/band/jumping pull-up, band/band/bench dip)
    Andrew B.: 5:45, 8:07, 10:06 (sub: 3/5x squat, .67 band/.5 band/.6 jumping pull-up, .67 band/.5 band/.6 bench dip)
    Bill M.: 6:47, 8:23, 10:20 (sub: .67 strict/.75 strict/1.0 pull-up, .67/.75/1.0 ring dip)
    Ross B.: 7:22, 8:26, 8:48 (sub: band/band/jumping pull-up, static/band/bench dip)
    Ryan H.: 7:44, 8:45, 11:38 (sub: .67 strict/.5 strict/0.6 pull-up, .67/.5/0.6 ring dip)
    Kevin M.: 7:57, 8:11, 8:58 (sub: .5 band/.5 band/.5 jumping pull-up, .5 static/.5 band/.5 bench dip)

    Reply

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