AMRAP in 20 of a Ladder up of:
Clean 135/205#
Muscle Up
1...1...2...2...3...3...etc...until 20 minutes has elapsed.
Coaches Notes:
This should challenge you towards about 85% of your 1RM Clean. Yes ladies and gentlemen, we mean "squat clean" here. Muscle Up transitions or jumping Muscle ups will count one for one; if you are not working transitions and need to gain strength first - two dips and two pull-ups count as one.
Quote:
"I not only use all the brains that I have, but all that I can borrow."
- Woodrow Wilson
Rx Results:
John C- 6 Rds 2 MU
Aimee 7 Rds 4 Cleans
MikeV 7 Rds 1 MU
Cate 2 Rds 1MU 145#
Keith 6 Rds
Tim McK 7 Rds
Scale Results:
John (FL)- 5rd+4 pu/dip 95#
Donna (FL)- 6rd+3 pu/box dip 15#
Balmer - 5rd Ring pu/dip 185#
Paul - 8rd MUT 135# ROM
Manny - 5rd pu/dip 83#
Wax - 5rd+4MU 165#
Cecilia - Scale 15#
KT - 6rd MU scale 115#
King - 7rd+11cleans JMU 155#
Rebecca - 6rd+2 pu/dip Band 85#
Cris A 8 rds 125# 2dips/2pullups
Roni 6rds + 6 75# 2/2
Nick 6 rds 145# MU
Jay E 7 rds 205# JMU
*Sean 6rds + 135# 2/2
Chrissy 6rds + 7 85# 2/2
Peter 8rds + 7 135# JMU
Kim C 8 rds + 4 cleans 63#MUT
Nick Z 8 rds+2 cleans 115#/Jump
Mike W. 6 rds + 5 cleans
Chris W. 8 Rds+4 MU 35#/jump
Susan 8 rds+7 cleans 85#/MUT
BJ 6 rds+7 cleans 170#/jump
Barb 9 rds 63#MUT
Dawn 7 rds + 1 clean 65#MUT
Jonathan 8 rds 95#MUT
Mike Fab 5 Rds 185#/PU/Dip
Rob Ph 8 Rds 135#/PU/Dip
Mark B 7 Rds 95#PP/Jump
Jackie 5 Rds 10Mins @45#
Alexis 6 Rds 68# PU/Dip
Alison 8 Rds 95#/Dip/PU
Justin R. 9 Rds 125#/Dip PU
Byrnsie 6 Rds 115#/:)
WW 7 Rds 95#/Dip/PU
Becky C. 4 Rds 75#MU/MUT
Sharon 6 Rds 85#/MUTDips
Jason 4 Rds 205#/MUA
Matt 6 Rds + 3 JMU (115#)
Bre 7 + 2 cleans (PUdip 70#)
Stacy 6 + 10 pu (PUdip 63#)
Joe C 6 + 7 clean (135# JMU)
Nate 7 (135# JMU)
Sandy 7 + 2 clean (70# pu)
Megs 7 + 5 mut (95#)
Tim H 6 + 7 cleans (115# pu)
Flounder 5 + 7 pull (95#)
Kim G 5 + 2 pull (85#)
LP 6 + 1 clean (103# JMU)
Brian R 8 + 7 clean (135# JMU)
Mike P 6 + clean (165# JMU)
Gene 6 + 7 clean (135# JMU)
Kathleen 6 + 7 clean (73# pu)
Rachael 7 + 2 clean (75# pu)
Keith M 6 + 6 mu (135#)
Dan L 8 (6 rds w/ mu 135#)
Patrick 6 (mu/jmu ? lbs)
Calvin 8 + 9 clean (115# pu)
Kate C 5 + 5 clean (125#)
Dig 6 + 1 mu (115#)
Jim 7 + 2 clean (135#)
AJ B 7 + 8 cl JMU @ 185
Derrick 5 + 2 cl pu/dip @185
Tim McC 8+2 MUS @115
Sarah J 6+2 cl pu/dip @63
Vinny 7 form
Jess C 7+2 cl pu/dip @ 85
Schaefer 6+4 JMU @65 DBs
Sam B 6+4 cl MU @165
Melissa 7+3 cl MUT @75
Manisha 5 pu/dip @53
Oleg 7 JMU @135
Borden 4+3cl pu/dip @185
Conn 6+4cl MUT @175
Heather 9+3 cl MUT @83
Justin 6+5 cl JMU @165
Jen S 6+6 cl JMU @115
Dan M 6+3 cl JMU @95
Paul S 7 JMU @ 70 DBs
Faby 6+1 cl JMU @70 DBs
Matt G 6+3 cl JMU @125
Rx Results:
John C- 6 Rds 2 MU
Aimee 7 Rds 4 Cleans
MikeV 7 Rds 1 MU
Cate 2 Rds 1MU 145#
Keith 6 Rds
Tim McK 7 Rds
Scale Results:
John (FL)- 5rd+4 pu/dip 95#
Donna (FL)- 6rd+3 pu/box dip 15#
Balmer - 5rd Ring pu/dip 185#
Paul - 8rd MUT 135# ROM
Manny - 5rd pu/dip 83#
Wax - 5rd+4MU 165#
Cecilia - Scale 15#
KT - 6rd MU scale 115#
King - 7rd+11cleans JMU 155#
Rebecca - 6rd+2 pu/dip Band 85#
Cris A 8 rds 125# 2dips/2pullups
Roni 6rds + 6 75# 2/2
Nick 6 rds 145# MU
Jay E 7 rds 205# JMU
*Sean 6rds + 135# 2/2
Chrissy 6rds + 7 85# 2/2
Peter 8rds + 7 135# JMU
Kim C 8 rds + 4 cleans 63#MUT
Nick Z 8 rds+2 cleans 115#/Jump
Mike W. 6 rds + 5 cleans
Chris W. 8 Rds+4 MU 35#/jump
Susan 8 rds+7 cleans 85#/MUT
BJ 6 rds+7 cleans 170#/jump
Barb 9 rds 63#MUT
Dawn 7 rds + 1 clean 65#MUT
Jonathan 8 rds 95#MUT
Mike Fab 5 Rds 185#/PU/Dip
Rob Ph 8 Rds 135#/PU/Dip
Mark B 7 Rds 95#PP/Jump
Jackie 5 Rds 10Mins @45#
Alexis 6 Rds 68# PU/Dip
Alison 8 Rds 95#/Dip/PU
Justin R. 9 Rds 125#/Dip PU
Byrnsie 6 Rds 115#/:)
WW 7 Rds 95#/Dip/PU
Becky C. 4 Rds 75#MU/MUT
Sharon 6 Rds 85#/MUTDips
Jason 4 Rds 205#/MUA
Matt 6 Rds + 3 JMU (115#)
Bre 7 + 2 cleans (PUdip 70#)
Stacy 6 + 10 pu (PUdip 63#)
Joe C 6 + 7 clean (135# JMU)
Nate 7 (135# JMU)
Sandy 7 + 2 clean (70# pu)
Megs 7 + 5 mut (95#)
Tim H 6 + 7 cleans (115# pu)
Flounder 5 + 7 pull (95#)
Kim G 5 + 2 pull (85#)
LP 6 + 1 clean (103# JMU)
Brian R 8 + 7 clean (135# JMU)
Mike P 6 + clean (165# JMU)
Gene 6 + 7 clean (135# JMU)
Kathleen 6 + 7 clean (73# pu)
Rachael 7 + 2 clean (75# pu)
Keith M 6 + 6 mu (135#)
Dan L 8 (6 rds w/ mu 135#)
Patrick 6 (mu/jmu ? lbs)
Calvin 8 + 9 clean (115# pu)
Kate C 5 + 5 clean (125#)
Dig 6 + 1 mu (115#)
Jim 7 + 2 clean (135#)
AJ B 7 + 8 cl JMU @ 185
Derrick 5 + 2 cl pu/dip @185
Tim McC 8+2 MUS @115
Sarah J 6+2 cl pu/dip @63
Vinny 7 form
Jess C 7+2 cl pu/dip @ 85
Schaefer 6+4 JMU @65 DBs
Sam B 6+4 cl MU @165
Melissa 7+3 cl MUT @75
Manisha 5 pu/dip @53
Oleg 7 JMU @135
Borden 4+3cl pu/dip @185
Conn 6+4cl MUT @175
Heather 9+3 cl MUT @83
Justin 6+5 cl JMU @165
Jen S 6+6 cl JMU @115
Dan M 6+3 cl JMU @95
Paul S 7 JMU @ 70 DBs
Faby 6+1 cl JMU @70 DBs
Matt G 6+3 cl JMU @125
6am - Clean-Up Crew
ReplyDeleteJohn (FL)- 5rd+4 pu/dip 95#
Donna (FL)- 6rd+3 pu/box dip 15#
Balmer - 5rd Ring pu/dip 185#
Paul - 8rd MUT 135# ROM
Manny - 5rd pu/dip 83#
Wax - 5rd+4MU 165#
Cecilia - Scale 15#
KT - 6rd MU scale 115#
King - 7rd+11cleans JMU 155#
Rebecca - 6rd+2 pu/dip Band 85#
7am
ReplyDeleteCris A 8 rds 125# 2dips/2pullups
Roni 6rds + 6 75# 2/2
Nick 6 rds 145# MU
Jay E 7 rds 205# JMU
*Sean 6rds + 135# 2/2
Chrissy 6rds + 7 85# 2/2
Peter 8rds + 7 135# JMU
*welcome Sean to his first class, a heavy 20 min AMRAP was def. a burner, you did great!
6:30
ReplyDeleteAJ B 7 + 8 cl JMU @ 185
Derrick 5 + 2 cl pu/dip @185
Tim McC 8+2 MUS @115
Tim McK 7 Rx
Sarah J 6+2 cl pu/dip @63
Vinny 7 form
Jess C 7+2 cl pu/dip @ 85
Schaefer 6+4 JMU @65 DBs
Sam B 6+4 cl MU @165
Melissa 7+3 cl MUT @75
Manisha 5 pu/dip @53
Oleg 7 JMU @135
Borden 4+3cl pu/dip @185
Conn 6+4cl MUT @175
Heather 9+3 cl MUT @83
Justin 6+5 cl JMU @165
Jen S 6+6 cl JMU @115
Dan M 6+3 cl JMU @95
Paul S 7 JMU @ 70 DBs
Faby 6+1 cl JMU @70 DBs
Matt G 6+3 cl JMU @125