for time:
15x bar muscle-up
45x thruster @ 115/75-lbs.
30x ctb pull-up
Today’s Common Scaling Options:
+Bar muscle-up: reduce reps, attempts, strict pull-up variation
+Thruster: reduce load, reduce reps, front squat, push press, use dbs
+CTB pull-up: reduce reps, reduce range of motion, jumping pull-up variation
(Your coach will talk to you about additional scaling options not already listed)
–Scores–
Borja G.: 11:07, 11 bmu (75-lbs.)
Alli P.: 11:38, 6 bmu (65-lbs.)
Aaron B.: 11:42 (75-lbs.; sub: strict pull-up, 1/2x pull-up + 1/2x jumping pull-up)
Anna G.: 9:30 (55-lbs.; sub: band, jumping pull-up)
Dave R.: 10:35
Chris C.: 9:04 (75-lbs.)
Kate G.: 9:11 (65-lbs.; sub: strict pull-up, pull-up)
Sean F.: 9:40 (95-lbs.)
Ralph B.: 9:48 (105-lbs.; sub: strict pull-up, pull-up)
Sam: 7:00 (8-lb. dbs; sub: burpee, 20 thruster + 25 front squat, strict bodyrow)
Luke B.: 10:15 (75-lbs.; sub: strict pull-up, 1/2x pull-up + 1/2x jumping pull-up)
Drew P.: 10:25
Adriana B.: 10:02 (55-lbs.; sub: strict pull-up/band, pull-up)
Tara S.: 11:30 (65-lbs.; sub: bmu attempts)
Adrian P.: 12:25 (85-lbs.; sub: strict pull-up, pull-up)
Zach F.: 12:25, 14 bmu (75-lbs.; sub: 2/3x strict pull-up)
Melody F.: 12:21 (65-lbs.; sub: 20 strict pull-up)
Joe T.: 10:07 (85-lbs.)
Jason O.: 13:24
Charlie K.: 10:44, 3 bmu (85-lbs.; sub: 20 ctb + 10 body row)
Charlie S.: 11:40 (75-lbs.; sub: strict pull-up, jumping ctb pull-up)
Rebekka E.: 11:04 (65-lbs.; sub: banded pull-up, front squat, strict body-row)
David C.: 10:39, 4 bmu (75-lbs.)
Michael H.: 10:08 (75-lbs.)
Will H.: 8:40 (85-lbs.; sub: 2x push-up, front squat, 1.5x sit-up)
Sergio L.: 11:16 (75-lbs.; sub: banded strict pull-up, jumping pull-up)
Travis H.: 11:25 (55-lbs.; sub: strict pull-up, jumping pull-up)
Anna Go.: 8:33 (55-lbs.; sub: banded pull-up, jumping pull-up)
Chase H.: 12:06, 13 bmu (95-lbs.)
John La.: 11:21 (65-lbs.; sub: push press)
Simon B.: 13:11 (35-lb. dbs.; sub: strict pull-up/bmu attempt, pull-up)
Aron S.: 10:25 (55-lbs.; sub: strict pull-up, pull-up)
Daniel D.: 11:42 (55-lbs.; sub: strict pull-up, pull-up)
Rafa C.: 11:21 (55-lbs.; sub: strict pull-up, pull-up)
Seth C.: 12:42 (65-lbs.; sub: bmu attempt)
Amy S.: 12:30 (sub: strict pull-up)
Beth K.: 10:20 (15-lb. dbs.; sub: banded pull-up, jumping pull-up)
Seth B.: 12:25 (65-lbs.; sub: stict body row, jumping pull-up)
Patrick J.: 11:29 (75-lbs.; sub: strict pull-up)