five rounds for time:
10x strict pull-up –or– 20x sheet row –or– 45-second v-hold
50x mountain climber
50x jumping jack –or– 200m shuttle sprint –or– 50x double under
then, tabata hollow rock
One tabata cycle is eight intervals of: 20 seconds of work and 10 seconds of rest.
Zoom class links:
–MPH Outside The Box Scores–
Borja G.: 12:00, 120 (strict pull-up, jack)
Damund W.: 12:30, 80 (5 strict pull-up, run, bent knee hollow)
Chase H.: 12:35, 90 (7 single-arm row per side, double under)
David C.: 12:27 (7 bo row @ 50 per side, 15 plank up down, 1 min v-hold)
Anna G.: 10:03, 101 (v-hold, jack)
Will H.: 11:05, 105 (row, run)
Charlie M.: 13:50 (5 porch pull-up, run)
Walt C.: 13:34, 77 (5 porch pull-up, run)
Ross B.: 11:45, 96 (5 strict pull-up, run)
Sean G.: 11:37, 115 (strict pull-up, jack)
Sean F.: 9:42, 115 (strict pull-up, run)
Andrew Z.: 9:56, 122 (strict pull-up, jack)
Kate G.: 10:15, 124 (strict pull-up, jack)
Michael H.: 13:30, 91 (35-lbs., 16/14 single-arm snatch, double under)
Peter Mc.: 10:37, 92 (strict pull-up, run)
Morgan W.: 13:15, v-hold/plank hold (6 band strict pull-up, jack)
Alli P.: 10:29, 107 (5 strict pull-up, 50 du)
David B.: 12:45, 72 (v-hold, run)
Rachel B.: 14:00, 100 (15 sheet row, 20 glute bridge, 20 superman, 45″ v-hold)
Chris P.: 11:33, 94 (strict pull-up, run)
Travis H.: 11:26, 74 (strict pull-up, jack)
Daniel H.: 11:55, 87 (strict pull-up, jack)
Lily S.: 12:05, 107 (7 band strict, jack)
Morgan M.: 8:45, 69 (50-lbs., 10 sa bo row/side, jack)
Tommy W.: 11:10, 84 (strict sit-up, 30 du)
Aron S.: 11:45, 70 (7 jumping pull-up, jack)
Sarah D.:12:48, 83 (7 jumping pull-up, run)
Nathan A.: 11:35, 88 (row, jack)
Sergio L.: 12:55, 89 (v-hold, 1′ du practice)
Yao Z.: 11:14, 90 (sheet row, jack)
Cristian D.: 14:21, 101 (row, jack)
Adrian P.: 13:00, ? (5 strict pull-up, 30 du)
Victor P.: 13:00, ? (7 strict pull-up, 20 du)
Phillip M.: 11:35 (12 sheet row, jack)
John Sa.: 10:32 (7 strict, jack)
Joe T.: 10:07 (strict pull-up, 50 du)
Katie G.: 12:15 (v-hold, run)
Zac E.: 13:15 (row, run)
Andrew B.: 12:52 (v-hold, jack)
Spencer S.: 10:45 (5 strict pull-up, jack)
Ben E.: 11:44 (sheet row, run)
Matt R.: 12:07 (7 strict pull-up, jack)
Alex S.: 11:50 (v-hold, jack)
Patrick J.: 15:38 (row, run, no run)
Dan D.: 10:57, 75 (v-hold, jack)
Rami B.: 11:21, 64 (row, jack)
Mel F.: 13:04 (strict pull-up, run; 4 rds)
Tara C.: 13:17, 116 (7 strict ring pull up/round, 50 du)
Chris C.: 13:31, 110 (strict ring pull-up, 50 du)
Candida M.: 10:11, 113 (sheet row, jack)