METCON 2/12/19
(Time, Rx+, Rx2, Rx3)
3 Rounds For Time:
Push Up-40/30 reps
TTB-20 reps
Strict Pull Up-10 reps*
*Standard today is NO kip and legs stay straight throughout the movement.
Goal: Move Well. Sub 13, CAP at 16 minutes.
Tip: This workout takes a lot of stamina and is grip intensive. Consider doing small sets with short breaks to avoid going to failure.
Purpose: Being able to perform a strict pull up is a valuable skill inside and out of the gym. In the gym it is imperative we can perform this movement before moving onto any kipping variations to ensure safety. In life, this skill affords us the upper body strength needed to perform daily tasks, and allows us to have fun! Whether that be rock climbing or canyoneering, climbing trees with our kids, or scaling a locked fence. Finally, being able to perform a strict pull is a huge milestone as an athlete and can be used to increase our confidence and belief in ourselves.
Purple Rx+: Sub HR Push Up (40 reps for all), Strict CTB Pull Up
Blue Rx: As written
Orange Rx2: Sub Incline or Band Assisted Push Up, KTC, band assisted strict pull up
Yellow Rx3: Sub Incline Push Up, Sub Lying TTB, ring rows
White MODWOD: See coach for additional mods!
| 1st | 14:56 Rx | Rachel T Tue, Feb 12, 2019 | | 2nd | 16:00 DNF Rx | Alyssa C Tue, Feb 12, 2019
Saori Tue, Feb 12, 2019
Janelle Tue, Feb 12, 2019 | | 3rd | 10:46 Rx2 | Tracie Tue, Feb 12, 2019 | | 1st | 10:22 Rx | Nate D Tue, Feb 12, 2019 | | 2nd | 10:31 Rx | Todd N Tue, Feb 12, 2019 | | 3rd | 10:39 Rx | Seth B Tue, Feb 12, 2019 |
| Spencer Da | 13:55 Rx2 | | | Janelle | 16:00 Rx | 8 pull ups | | Heikoti | 15:55 Rx2 | | | Nick | DNF Rx2 | 128 reps | | Steve M | 12:58 Rx | | | Vince | 13:37 Rx | | | Ian | 11:52 Rx | loved it | | Bill | 16 Rx2 | DNF | | Eric M | 12:48 Rx | | | Heather Lo | 11:11 Rx3 | | | Griff | 14:30 Rx2 | KTC IN PLACE OF TTB | | Saori | 16:00 DNF Rx | 166 (16 TTB in the last round) | | Katheryn | 16:00 DNF Rx2 | 175 reps 1/2 ttb, ktc, finished 5 reps after time, purp band | | Alyssa C | 16:00 DNF Rx | | | Julia Goldst | 10:14 | Box jump (16 inch), lying TTB, SA ring row | | Paul R | 16 Rx3 | Yellow Rx3 (Incline pu KTB & ring rows) | | Jessie | 13:40 Rx2 | | | Seth B | 10:39 Rx | First rd 2:20 then push up extreme burn out | | eli r | 10:48 Rx | | | Tracie | 10:46 Rx2 | | | Anisha | 12:52 Rx2 | | | Todd N | 10:31 Rx | | | Luis Mu | 13:52 Rx | | | Wesly | 15:49 Rx | | | Pete | 15:51 Rx2 | | | Nate D | 10:22 Rx | | | Sarah D | 13:20 Rx2 | | | Rachel T | 14:56 Rx | | | Megan A | 14:53 | 30hrpu,20ktc,10greenPU-last round 20TTB,10purplePU | | Hayleigh | 15:25 Rx2 | Purple band pull ups | | JASON BEN | DNF Rx | Should have done Orange | | Louise | 16:00 DNF | na | | Jayne | 15:40 Rx3 | | | Bj | DNF Rx2 | | | Spencer Ch | 15:25 Rx2 | Banded pullups |
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