Monday, January 10, 2022

Monday, January 10, 2022

In Gym:
back squat
7-7-7-7-7

then, as many rounds as possible in seven minutes:
20x step-up, 24/20″ platform @ 50/35-lbs.
20x sit-up

At Home:
four rounds, rest amply between rounds:
10x dumbbell/object squat jump + max dumbbell front squat –or– 10 pause squat jump + max squat

then, as many rounds as possible in seven minutes:

20x lunge –or– step-up (use dumbbell/object if you have one)

20x sit-up

2 Comments

  1. MPH | January 11, 2022 at 12:14 pm
     

    -MPH Inside the Box Scores-
    Dan H.:195-lbs., 2+13 sit-ups (50-lbs. db, 24″)
    Anna G.: 85-lbs.
    Al C.: 205-lbs., 3 (50-lbs. db, 24″)
    Borja G.: 145-lbs., 3+ 11 sit-ups (50-lbs. db, 24″)
    Andrew S.: 165-lbs., 3+11 step ups (25-lbs. db, 24″)
    Patrick H.: 105*-lbs., 3 (35-lbs. db, 24″)
    Chase H.: 135-lbs., 3+ 5 step ups (25-lbs. db, 20″)
    Edgar J.: 125-lbs., 3+5 step ups (35-lbs. db, 24″)
    Zach E.: 175-lbs., 3+ 7 sit ups (35-lbs. db, 24″)
    Nick M.: 145-lbs., 3 + 3 step ups (30-lbs. db, 24″)
    Austin S.: 175-lbs., 3 + 5 step ups (35-lbs. db, 24″)
    Andrew Z.: 205-lbs., 3 + 9 step ups (50-lbs. db, 24″)
    Carlos U.: 130-lbs., 3 (25-lbs. db, 24″)
    Michael B.: 185-lbs., 3 + 7 step ups (35-lbs. db, 24″)
    Michael Fo.: 185-lbs., 3 + 5 step-up  (30-lbs. db, 18″)
    John N.: 135-lbs., 2 + 15 step-ups (30-lbs. db, 24″)
    Julie A.: 135-lbs., 3 (bw, 18″)
    JP S.: 185-lbs., 4 + 9 step-up  (bw, 18″, 12x step-up, 12x sit-up)
    Hanna G.: 175-lbs., 3 + 10 step-ups (35-lbs. db, 20″)
    Drew P.: 245-lbs., 3 + 20 step-up (50-lbs. db, 24″)
    Luke B.: 150-lbs. 3 + 8 step-up (40-lbs. db, 24″)
    Walt C.: 175-lbs, 3 + 6 step-up (35-lbs. db, 24″)
    David C.: 155-lbs., 3 + 4 step-up (40-lbs. db, 24″)
    Sean Q.: 235-lbs., 3 + 10 step-up (50-lbs. db, 24″)
    Peter O.: 165-lbs., 24″, 3 + 2 step-up (45-lbs. db, 24″)
    Ben H.: 155-lbs., 4 + 16 sit-ups (35-lbs. db lunge) 
    Dave R: 255-lbs., 3 + 8 sit-up (50-lbs. db, 24″)
    RJ A.: 175-lbs., 3 + 12 step-up (bw, 24″)
    Mark B.: 95-lbs., 3 (25-lbs. db, 20″)
    Pedro L.: 125-lbs., 2 + 15 sit-up (25-lbs. db, 24″)
    Ralph B.: 195-lbs., 3 + 12 step-up (35-lbs. db, 24″)
    Matt A.: 125-lbs., 3 + 9 step-up (25-lbs. db, 24″)
    Jose R.: 185-lbs., 3 + 10 sit-up (bw, 24″)
    Andrew W.: 145-lbs., 3 + 20 step-up (35-lbs. db, 24″)
    John B.: 150-lbs., 3 + 20 step-up (30-lbs. db, 24″)
    Kate G.: 200-lbs., 4 + 1 step-up (35-lbs. db, 20″)
    Tarek K.: 170-lbs., 2 + 10 step up (35-lbs. db, 24″)
    Josh M.: 145-lbs., (-lbs. db, “)
    Mel F.: 200-lbs., 3 + 4 situp (35-lbs. db, 20″)
    Greg M.: 135-lbs., 2 + 12 step up (25-lbs. db, 20″)
    Max R.: 215-lbs., 3 + 20 step up (40-lbs. db, 20″, ghd)
    Brent S.: 145-lbs., 3 + 11 situp (35-lbs. db, 24”)
    Beau R.: 175-lbs., (-lbs. db, “)
    Mike L.: 165-lbs., 3 + 1 step up (45-lbs. db, 24″)
    Ben B.: 205x–lbs., 3 + 16 step up (35-lbs. db, 24″)
    Adrienne V.: 105-lbs., 3 + 5 situp (25-lbs. db, 20″)
    Jen M.: 65-lbs., 2 + 15 step up (0-lbs. db, 20″)
    Julia H.: 145-lbs., 2 + 12 situp (30-lbs. db, 20″)
    Kiely W.: 125-lbs., 4 (30-lbs. db, 20″)
    Coleman G.: 185*-lbs., 2 + 15 situp (35-lbs. db, 24″)
    Charlie S.: 175-lbs., 3 + 17 step up (50-lbs. db, 24″)
    Roberto E.: 175-lbs., 3 + 10 step up (35-lbs. db, 24″)
    Peter T.: 165-lbs., 3 + 3 step up (45-lbs. db, 24″)
    Rich H.: 270-lbs., 3 (50-lbs. db, 24″)
    Amr M.: 140-lbs., 3 + 19 step up (40-lbs. db, 20″)
    Sean G.: 300-lbs., 3 + 3 situp (50-lbs. db, 24″)
    Greg N.: 225-lbs., 3 + 6 situp (50-lbs. db, 24″)
    Tommy H.: 245, 3 + 3 sit-up (50-lbs. db, 24″)
    Justin M.: 200, 3 + step-up (35-lbs. db, 24″)
    Kyle H.: 215, 3 + 8 step-up (40-lbs. db, 24″)
    Bryan M.: 200, 4 + 2 step-up (40-lbs. db, 24″)
    Yuri Y.: 245*, 4 + 2 step-up (50-lbs. db, 24″)
    Jahari H.: 315*, 2 + 20 step-up (50-lbs. db, 24″)
    Phillip M.: 140, 3 + 10 step-up (30-lbs. db, 24″)
    Matthew R.: 195, 3 + 5 step-up (40-lbs. db, 24″) 
    Nicole B.: 125, 2 + 19 step-up (bw, 20″) 
    Richard H.: 245 
    Diana G.: 90, 4 (20-lbs. db, 20″)
    Rony J.: 60, 4 + 5 step-up (bw, 20″)
    Tucker H.: 225, 2 + 18 sit-up) (50-lbs. db, 24″)
    Sam R.: 215, 2 + 18 sit-up (40-lbs. db, 24″)
    Bill G.: 240, 3 + 15 sit-up (45-lbs. db, 18″)
    Lily S.: 95, 4 (15-lbs. db, 20″)
    Francisco L.: 205, 3 + 1 step-up (40-lbs. db, 24″)
    John Sa.: 180, 3 + 6 step-up (40-lbs db, 24”)

    Reply
  2. MPH | January 11, 2022 at 12:15 pm
     

    -MPH Outside the Box Scores-
    Candida M.: in gym WOD: 55-65-65-70-70 back squats (bar cleaned from floor); then 4 rounds (step-ups @ 20 lbs)
    Lisa C.: 28, 5 + 6 lunge (70-lbs., 35-lbs.)
    Bill M.: 41, 3 + 7 lunge (50-lbs, bw)

    Reply

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