METCON 3-12-20
(Reps, Rx+, Rx2, Rx3)
20 Min AMRAP:
1 Wall Walk*
18 Toes-to-Ring**
12 Over Unders
3 Bar Muscle Ups
Tip: This is a longer duration workout. Try to find a steady consistent pace that allows minimal breaks.
*Wall Walk standard is chest and thigh touch the ground and touch the wall. Athletes are required to walk back down to start position for purple level.
**If classes are large TTB may be subbed if needed.
Brown Rx+: Sub 10 m Handstand Walk, Ring Muscle Up, 30''/24''
Purple Rx: 30''/24''
Blue Rx: Sub Wall Walk as Far as comfortable, Sub Jump Over 24''/20'', Sub KTC, OR 9 Toes-to-Ring OR 9 TTB, 3 Strict Pull Ups OR Chin Ups (use a small jump if needed)
Orange Rx3: Sub Bear Crawl, Sub Sit Ups, Jump Over (as low as needed), 6 band assisted pull ups
Yellow MODWOD: Sub Push Up Plank Shoulder Tap-30 reps, Sit Ups, Step Overs, Ring Rows
| 1st | 170 Rx | Janelle Thu, Mar 12, 2020 | | 2nd | 169 Rx2 | Katheryn Thu, Mar 12, 2020 | | 3rd | 154 Rx2 | Cherise Thu, Mar 12, 2020 | | 1st | 212 Rx+ | Conor T Thu, Mar 12, 2020 | | 2nd | 202 Rx+ | Steve M Thu, Mar 12, 2020 | | 3rd | 191 Rx2 | Derek N Thu, Mar 12, 2020 |
| Wayne | Did own program Rx3 | bike and initial testing for levels | | Derek N | 191 Rx2 | | | Steve M | 202 Rx+ | | | DeeAnn | 206 Rx3 | | | Cherise | 154 Rx2 | | | Katheryn | 169 Rx2 | 9 TTR, 3 chin up | | Janelle | 170 Rx | | | Conor T | 212 Rx+ | | | Steven P | 155 Rx2 | |
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