METCON 5/4/17 REDO-8/31/17
(Time, Rx+, Rx2, Rx3)
For time!
Run-800-600-400 m
*Ring Dips-21-15-9 (women use red band)
TTB-30-20-10
GOAL: Finish under 17 mins CAP off at 19 mins
Rx+: Sub Bar Muscle Ups 15-10-5 and GHD Sit Ups
Rx: As written
Rx2: Sub HR Push Ups, KTC or Sit Ups
Rx3: 600-400-200 m, Sub Incline Push Ups, KTC or Sit Ups
*For those that did Press complex yesterday sub Burpee ;)
| 1st | 19:00 Rx | Rachel T Thu, Aug 31, 2017 | | 2nd | 16:20 Rx2 | Kaddie Thu, Aug 31, 2017 | | 3rd | 17:09 Rx2 | Kami Thu, Aug 31, 2017 | | 1st | 15:45 Rx | Steve M Thu, Aug 31, 2017 | | 2nd | 15:56 Rx | David P Thu, Aug 31, 2017 | | 3rd | 17:13 Rx | Hunter M Thu, Aug 31, 2017 |
| 1st | 17:04 Rx | Kristen Od Thu, May 4, 2017 | | 2nd | 19:00 Rx | Rachel T Thu, Aug 31, 2017 | | 3rd | 20:18 Rx | Saori Thu, May 4, 2017 | | 1st | 13:17 Rx | Eric F Thu, May 4, 2017 | | 2nd | 13:57 Rx | Charles G Thu, May 4, 2017 | | 3rd | 14:53 Rx | Steve M Thu, May 4, 2017 |
| Steve M | 15:45 Rx | | | Steve T | 18:30 Rx | | | Vince | 13:51 Rx2 | Matador dips, KTC, | | Scott B | 14:21 Rx2 | | | Tracie | 19:30 Rx2 | Rowed/sprained ankle | | Katheryn | 19:00 DNF Rx2 | finished 20:44, sit ups - HR push ups | | Kaddie | 16:20 Rx2 | i did half RX and half RX2 | | Hilo | 17:26 Rx | | | Marshall | 19+ Rx2 | I timed out on the last run, but i finished the workout anyway | | Ryan Pow | 19:00 DNF Rx2 | Didn't quite finish 400 m, Matador Dips | | Seth B | 14:07 | Modded to 60-40-20 Cals and 60-40-20 Back extensions then TTB | | Rachel T | 19:00 Rx | DNF. finished the 400 m run. | | Tyler C | 17:23 Rx2 | SUBBED RING DIPS FOR MATADOR AND TTB FOR KNEE TO CHEST | | Keith C | 18:45 Rx2 | HRPU's situps | | Hunter M | 17:13 Rx | | | David P | 15:56 Rx | | | Rayan | 12:58 Rx2 | | | Jonathan A | 13:37 Rx2 | | | Brandon C | 15:11 Rx3 | HR Push Ups; Sit Ups | | Derek A | 15:28 Rx3 | HR pushups, sit up | | Kami | 17:09 Rx2 | Unassisted matador dips |
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