METCON 5/15/19
(Rounds, Rx+, Rx2, Rx3)
24 min AMRAP:
Run-300 m (count each run as 3 reps)
Sit Up-20 reps (no DB’s)
Machine-15/12 Calories
Back Squat-10 reps (185#/135#)
REST 1 minute
Score as rounds+Reps. Ex. Jill completes 5 rounds+18 sit ups her score is 5+21.
Goal: 5+ Rounds
Tip: Try and match the pace you set on round 1 for all sets. Start round 1 with an aggressive pace, but make sure you leave some in the tank for later sets. Your back squats should be executed unbroken each time.
Purple Rx+: Weighted sit Up (35#/26#), 225#/155#
Blue Rx: As written
Orange Rx2: 155#/105#
Yellow Rx3: 115#/75#
White MODWOD: 200 m run, 45#/35#, squat to box if needed.
| 1st | 5 Rx | Alyssa C Wed, May 15, 2019 | | 2nd | 3+35 Rx | Lacey Wed, May 15, 2019 | | 3rd | 5 rds 25 Rx2 | Saori Wed, May 15, 2019 | | 1st | 5 Rx | Wesly Wed, May 15, 2019
Luis Mu Wed, May 15, 2019
Shane Wed, May 15, 2019
Charles G Wed, May 15, 2019 | | 2nd | 4+38 Rx | Todd N Wed, May 15, 2019 | | 3rd | 4+3 Rx | Nate D Wed, May 15, 2019 |
| Spencer Da | 3+38 Rx2 | Orange | | Nick | 3+16 Rx | 160 reps | | Cammon | 4+5 Rx2 | 155 lb | | Charles G | 5 Rx | 240 reps | | Saul | 3 Rx3 | | | Shane | 5 Rx | 240 reps | | Derek N | 5 Rx3 | 135# | | Vince | 4+43 Rx2 | 235 reps | | Cherise | 3+17 | run 300m, sit ups, one-arm row, 20 air squats | | Luis Mu | 5 Rx | 240 reps | | Katheryn | 4 Rx3 | 180 reps | | Scott B | 3+38 Rx | 182 reps | | Ryan Pow | 5+3 | 70# goblet squat for back | | Wesly | 5 Rx | 240 | | Lacey | 3+35 Rx | | | Jayne | 4 Rx3 | | | Jeb | 4+3 Rx3 | | | Keith C | 4rds Rx2 | 155# | | Derek M | 4 Rx | | | Kirklin | 4+32 Rx2 | | | Alyssa C | 5 Rx | | | Todd N | 4+38 Rx | | | Nate D | 4+3 Rx | | | Saori | 5 rds 25 Rx2 | | | Marcus C | 3 Rx3 | | | Laura E | / Rx | Open gym, pt workout |
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