METCON 1-10-20
(Reps, Rx+, Rx2, Rx3)
12 min AMRAP:
Bar Muscle Up: 1-2-3-4-5-6 etc.
TTB: 3-6-9-12-15-18 etc.
Wallball: 9-12-15-18-21-24 etc.
Goal: 155+ Reps (8 TTB on the round of 6's)
Tip: Find a steady pace early on. This workout has back to back pulling movements, consider breaking them early well before failure!
Purpose: The bar muscle up has great carry over to everyday life. Whether it's rock climbing, jumping a fence, or getting out of the swimming pool!
Brown Rx+: Sub Ring Muscle Up, 20#/10'-14#/9'
Purple Rx: As written, 20#/10'-14#/9'
Blue Rx2: Sub Jump Bar Muscle Up, 1-2-3-4-5 TTB, 14#/10'-10#/9'
Orange Rx3: Sub Band Assisted Strict Pull Up, KTC, 10#/8'-6#/8'
Yellow MODWOD: Sub Standing Pull Up, Lying TTB, Pushball
| 1st | 168 Rx | Janelle Fri, Jan 10, 2020 | | 2nd | 141 Rx2 | Hailey D Fri, Jan 10, 2020 | | 3rd | 128 Rx2 | Kirklin Fri, Jan 10, 2020 | | 1st | 137 Rx+ | John L Fri, Jan 10, 2020 | | 2nd | 125 Rx+ | Tyler S Fri, Jan 10, 2020 | | 3rd | 138 Rx | eli r Fri, Jan 10, 2020 |
| Janelle | 168 Rx | 3 reps on 24's WB's | | David R | 114 Rx | | | Vince | 130 | ModWOD Abcon: GHD situps, Plate-Ups @ 25#, TTB: 2,4,6,8,10,12,14 : 130 reps | | Laura E | 135 | mod ghd, ktc | | MANAGER | 138 Rx3 | 10 lb wallball instead of 6!! | | Jonny | 144 Rx3 | | | Tyler S | 125 Rx+ | | | Derek N | 118 Rx2 | | | Scott B | 94 Rx3 | | | Ian | 135 Rx2 | Jumping BMU, all else RX | | Mindy | 122 reps Rx2 | | | DeeAnn | 129 Rx3 | yellow | | Susie | 159 Rx3 | Orange | | Kirklin | 128 Rx2 | 14lb WB | | eli r | 138 Rx | Modified ttb back pain | | John L | 137 Rx+ | | | Wesly | 141 Rx3 | Strict pull up/ push ups for BMU | | Elana | 160 Rx3 | | | Hailey D | 141 Rx2 | | | Derek M | 98 | 2 rounds RX+ then had too mod. Too many cookies last month |
|
