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 | Tue, Feb 19 2019 |  |
 | Mon, May 27, 2019 at 8:30am MEMORIAL DAY 'MURPH' & FREE FOOD! |
| Sat, Jan 13, 2024 at 8:00am SURVIVE THE HOLIDAYS TEAM COMPETITION |
| Most Recent Benchmark: KAREN 12-28-20 on May 20, 2024 (631 days ago) |
| METCON 2/19/19 | SKILL WORK 2/19/19 | WARM UP 2/19/19 | SHRED 2/19/2019 | Other Results |
METCON 2/19/19(Time, Rx+, Rx2, Rx3) FOR TOTAL TIME 3 Rounds of: CTB Pull Up-20 reps DB or KB Deadlift-20 reps (pair) Farmers Carry-40 m (pair) IMMEDIATELY INTO: 3 Rounds of: Plate Up-20 reps (25#/15# plate) KB or DB Snatch-20 reps (single DB or KB)* Front Rack Carry-40 m (pair) *DB snatch is from the ground, KB snatch may be taken from the hang. Men use a 50# pair of DB's or 53# KB's and a 25# plate for the sit up. Women use a 35# pair of DB's or KB's, and a 15# plate for the sit up. Goal: Sub 18 CAP at 22 minutes. Tip: This workout is grip intensive. Consider small sets with short breaks from the start to preserve it. Purpose: Strong grip strength is correlated with overall better health. And an impressive handshake! Furthermore, performing carries in our training pays dividends in life. There are numerous circumstances where we need to carry large loads without dropping them whether that be groceries, our baby carrier, or a piece of new furniture. Purple Rx+: Sub 5 BMU+15 CTB Pull Up, 70#/50# pair for Part 1, same weight on part 2. Blue Rx: As written Orange Rx2: Sub Jump CTB, 35#/20#, 15#/10# plate Yellow Rx3: Sub Ring Rows, 20#/12#, bodyweight sit up White MODWOD: See coach for additional mods!
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