METCON 12/14/18
(Time, Rx+, Rx2, Rx3)
2 Rounds For Time!
TTB-15 Reps
SDHP-25 Reps (75#/55#)
Wallball-35 Reps (20#/10'-14#/9')
Goal: Sub 10, CAP off at 13 minutes
Tip: You are meant to keep moving during this workout. If there is a movement you struggle with, break it up into short sets from the beginning that allow for quick breaks in between as opposed to going to failure. Try and hang on during your last set of wallballs!
Purpose: The SDHP is fantastic! It is an efficient full body weightlifting movement. Not only does it work muscular strength and endurance, it also allows us to have a cardio response. Furthermore, in terms of life activities, it's extremely functional. Whether you need to hoist a heavy bag of trash into a dumpster, or pick up a large box off the ground and load it onto a truck bed.
Rx+: 95#/65#, 30#/10'-20#/9'
Rx: As written
Rx2: Sub KTC or TTR, same SDHP weight, 14#/9'-10#/8'
Rx3: 10#/9'-6#/8', 45#/35# or see coach for MODWOD.
| 1st | 9:42 Rx+ | Alyssa C Fri, Dec 14, 2018 | | 2nd | 6:54 Rx | Janelle Fri, Dec 14, 2018 | | 3rd | 8:16 Rx | Rachel T Fri, Dec 14, 2018 | | 1st | 8:20 Rx+ | Wesly Fri, Dec 14, 2018 | | 2nd | 8:58 Rx+ | Nate D Fri, Dec 14, 2018 | | 3rd | 9:48 Rx+ | Todd N Fri, Dec 14, 2018 |
| Cammon | 10:25 Rx | | | Eric F | 5:59 Rx | | | Derek N | 9:18 Rx | | | Janelle | 6:54 Rx | | | Vince | 8:21 Rx | | | Alyssa C | 9:42 Rx+ | | | Cherise | 7:27 | KTC, 55# SDHP, 14# push balls | | Rhea | 12:00 | situps, 12lb db snatchpulls, 6lb wallballs | | Heather Lo | 10:50 | situps, sumo lifts, wallballs | | Kai | 10:40 Rx | | | Rachel T | 8:16 Rx | | | Saori | 8:18 Rx | | | Bill | 8:32 | modwod Rx with KTC | | Scott B | 8:48 | KTC, SDHP 65#, Pushball 14# | | Nate D | 8:58 Rx+ | | | Jonathan A | 11:06 Rx | What Happens when you slack. | | Keith C | 8:44 Rx2 | | | Wesly | 8:20 Rx+ | | | Brett L | 8:40 Rx | KTc, 75#, 20# WB | | Steven A | Check in Rx2 | | | Deven D | 7:57 Rx | | | Todd N | 9:48 Rx+ | | | Josh C | 10:29 Rx | |
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