METCON 12/4/18
(Reps, Rx2, Rx3)
TABATA! 8 Rounds each movement 20 secs ON/10 secs OFF:
Thruster (95#/65#)
Pull Ups
Bar Facing Burpees
Complete all 8 rounds of one movement before moving ontk the next. Score is lowest of each totaled. Athletes must follow the listed order.
Goal: 17 reps+ for combined score.
Tip: Since your score is the lowest of each round totaled, hold back just a touch on your first set with the goal in mind of matching the number you hit. With this style of workout the goal is to keep as aggressive a pace as possible that is maintainable for all eight rounds.
Purpose: This template gives us the opportunity to learn about ourselves in terms of pacing and observing the amount of reps we can sustain with structured work and rest intervals. We can then use this data to better pace ourselves in future workouts to get the best stimulus.
Once establishing our baseline number of reps, it also gives us the opportunity to push ourselves and race the clock, even when tired to hold to the standard we initially set.
Rx: As written
Rx2: 75#/55#, sub Jump CTB
Rx3: 45#/35# or DB pair, sub ring rows, sub regular burpees or burpee to box.
| 1st | 18 Rx | Hayleigh Tue, Dec 4, 2018 | | 2nd | 15 Rx | Janelle Tue, Dec 4, 2018
Saori Tue, Dec 4, 2018
Alyssa C Tue, Dec 4, 2018 | | 3rd | 13 Rx | Alyssa D Tue, Dec 4, 2018 | | 1st | 19 Rx | Todd N Tue, Dec 4, 2018 | | 2nd | 17 Rx | Luis Mu Tue, Dec 4, 2018
Eric M Tue, Dec 4, 2018
Steve M Tue, Dec 4, 2018 | | 3rd | 16 Rx | Spencer Ch Tue, Dec 4, 2018 |
| Diana W | 12 Rx3 | 20#db thrusters, jumping pull ups, burpee to plate | | Heikoti | 5 Rx | | | Spencer Ch | 16 Rx | 6 Thruster, 6 Pull Up, 4 Burpee | | JASON BEN | 10 Rx | | | Eric F | 15 Rx | | | Cammon | 14 Rx | | | Kai | 12 Rx2 | Sub 20lb dumbell, 75 barbell | | Jessie | 10 Rx2 | 2 thruster (65#) 6 jumping pull up 2 burpee | | Steven A | 8 Rx2 | | | Alyssa C | 15 Rx | 6 thrusters, 4 pull ups, 5 burpees | | Ian | 10 Rx | 0 thrusters need to work on front rack to overhead movement | | LuAnn | 10 Rx2 | step over bar burpes | | Steve M | 17 Rx | | | Julia Goldst | 16 | Front squat, ski erg, BFB | | Vince | 15 Rx2 | | | Derek N | 12 Rx | | | Heather Lo | 17 | ring rows, db push press, 2 bar pushup jumps | | Rhea | 15 | ring rows, db push press, 2 bar pushup jumps | | Bill | 9 Rx2 | modwod: 95# thruster; jump pu; BFB | | Cherise | 9 | 5 ski erg, 1 pull up, 3 pushup | | Eric M | 17 Rx | | | eli r | 13 Rx | | | Luis Mu | 17 Rx | | | Megan A | 12 | 3 #55 thruster, 6 RingRow, 3 BFB | | Katheryn | 14 Rx2 | | | Saori | 15 Rx | 6,6,3 | | Pete | 6 Rx | Strict Pull-ups | | Kou | 12 Rx3 | Messed up my shoulder. Pullups, 35# kb squat, bar facing burpee | | Scott B | 10 Rx2 | | | Wesly | 13 Rx | | | Derra | 93 | 55# push press (can't FS) | | Josh C | 13 Rx | | | Hayleigh | 18 Rx | 7,7,4 | | Avery W | 17 Rx2 | 6 thruster 7 jumping pull-up 4 burpee | | Todd N | 19 Rx | 6/8/5 | | Alyssa D | 13 Rx | 5,4,4 | | Janelle | 15 Rx | 2nd time was able to keep it more consistent. Went too hard first time and burnt out.6,5,4 | | Boots | 14 Rx | |
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