Paul Beacom

Hometown:
Council Bluffs, IA
Gym:
CrossFit Vise
Gender:
Male
Age:
53
Height:
5' 9"
Weight:
205 lbs

March 18, 2013

Performed at: CrossFit Vise
Workout Name: Pull up - Push up - Double Under w/ Front Squat WO
Description: As many reps as possible in 20 minutes of:
5 Pull ups
10 Push ups
15 Double Unders

For every rep of push up, you must hold the top, locked out position for a full 1 count. Since I am slowing you down for each rep by adding the pause at the top, try and focus your efforts on moving a stiff body as well as making sure your hips move through a full range. Those that do not have pull ups, will use band assistance to achieve strict pull ups. Use the least amount of assistance.

At the top of the 4th, 8th, 12th, and 16th minute, you must stop what you're doing and front squat, for 7 reps, 225#/155# (no rack). If this is not possible, you may scale the weight to 205#/140# for 8 reps, 185#/125# for 10 reps, 155#/105# for 12 reps, 135#/95# for 15 reps, or 95#/65# for 20 reps
Results: 4 rounds 10 reps
Workout scaled
Modifications at: 3, 6, 9 reps
75# box squats
Athlete's Notes: box squats due to sore groin muscle
green band strick pullups
du attempts

1 similar workout

Date Name WorkoutDescription Results
03/18/2013 Pull up - Push up - Double Under w/ Front Squat WO As many reps as possible in 20 minutes of:
5 Pull ups
10 Push ups
15 Double Unders

For every rep of push up, you must hold the top, locked out position for a full 1 count. Since I am slowing you down for each rep by adding the pause at the top, try and focus your efforts on moving a stiff body as well as making sure your hips move through a full range. Those that do not have pull ups, will use band assistance to achieve strict pull ups. Use the least amount of assistance.

At the top of the 4th, 8th, 12th, and 16th minute, you must stop what you're doing and front squat, for 7 reps, 225#/155# (no rack). If this is not possible, you may scale the weight to 205#/140# for 8 reps, 185#/125# for 10 reps, 155#/105# for 12 reps, 135#/95# for 15 reps, or 95#/65# for 20 reps		 4 rounds 10 reps
Workout Scaled