METCON 7/11/19
(Time, Rx+, Rx2, Rx3)
5-4 min Rounds:
Double Under-33 reps
Seal Walk-10 m (must start with hands and feet behind line and finish with hands over the line)
Burpee to Plate-11 reps (45# for all)
Machine-11/8 Calories
Goal: Sub 11:00 for all rounds added together.
Tip: This is an interval workout. You are meant to SPRINT during the work portion and use your rest time to recover. Try to match the same time each round!
Blue Rx: As written
Orange Rx2: Sub Plate Taps on 45# plate, 8 burpee to plate
Yellow Rx3: Sub 6 burpee to Plate, Bear Crawl
White MODWOD: Sub Plank Shoulder Tap (30 reps), Sub Body Builder or Burpee to Box,
| 1st | 9:15 Rx | Alyssa C Thu, Jul 11, 2019 | | 2nd | 10:05 Rx | Julia Goldst Thu, Jul 11, 2019 | | 3rd | 10:20 Rx | Janelle Thu, Jul 11, 2019 | | 1st | 7:53 Rx | Wesly Thu, Jul 11, 2019 | | 2nd | 9:00 Rx | Steve M Thu, Jul 11, 2019 | | 3rd | 9:13 Rx | Eric M Thu, Jul 11, 2019 |
| Cammon | 13:07 Rx | | | Scooter | 13:57 Rx3 | | | Jenn | 15 Rx2 | | | Steve M | 9:00 Rx | | | Eric M | 9:13 Rx | | | Julia Goldst | 10:05 Rx | | | Ryan Pow | 14:02 Rx | | | Saori | 10:50 Rx | | | Katheryn | 20:00 DNF Rx | | | Alyssa C | 9:15 Rx | 1:55, 1:49, 1:52, 1:55, 1:44 | | Wesly | 7:53 Rx | 1:34,1:31,1:29,1:40.1:39 | | Janelle | 10:20 Rx | 2:17,2:08,2:05,2:07,1:43 | | Joshua T | 436 | Orange | | Jayne | 14:08 Rx2 | | | Todd N | 13:00 Rx | Came off the rails in the 4th rd. |
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