METCON 3-24-20
(Time, Rx+, Rx2, Rx3)
E2MOM (every Two minutes on the minute) x 8 Sets:
Choose ONE of the following options:
Row: 250/200 m
Bike: 15/12 Calories
Run: 200 m
Athletes will perform their cardio movement as fast as possible, then REST with time remaining in the two minute round. Our goal is to hold a VERY aggressive pace throughout all rounds!
GOAL: We are looking for over a minute rest each round!
Brown Rx+: Sub 300/250 m Row OR 20/15 Calorie Bike, OR 300 m Run
Purple/Blue Rx: As written
Orange Rx3: Sub 200/150 m Row, OR 12/9 Calorie Bike, OR 150 m Run
Yellow MODWOD: Reach out to Julia for help on subs or appropriate distances! 813-390-5121
| 1st | 57 seconds per round or less Rx+ | Kodi T Tue, Mar 24, 2020 | | 2nd | :56 seconds or less each round Rx+ | Sarah D Tue, Mar 24, 2020 | | 3rd | 3:52 Rx+ | Alyssa C Tue, Mar 24, 2020 | | 1st | :58 or less each round Rx+ | Nate D Tue, Mar 24, 2020 | | 2nd | 1:02 or less each round Rx+ | Shane Tue, Mar 24, 2020 | | 3rd | 5:37 Rx+ | Vince Tue, Mar 24, 2020 |
| Nate D | :58 or less each round Rx+ | | | Sarah D | :56 seconds or less each round Rx+ | | | DeeAnn | 1:00 each round Rx | | | Mindy | 1 minute each round Rx | | | Luis Mu | :58 seconds Rx | | | Shane | 1:02 or less each round Rx+ | | | Julia Goldst | 5:56 Rx | Bike: slowest 1:00, fastest: 33 sec | | Saori | 5:39 Rx | row 200m, 51,48,48,47,47,49,49 | | Kaitlin | 8:59 working time Rx2 | Running | | Kodi T | 57 seconds per round or less Rx+ | | | Vince | 5:37 Rx+ | :running 57 :42 :42 :40 :40 :40 :39 :37 | | Laura E | 7:18 Rx | | | Katheryn | 6:00 Rx | Row - :45/rnd, except rnd 3 (:44), rnd 4 (:46) | | Derra | :57 - :47 each round Rx | Run - Estimated based off car mileage - slight incline included on 1/2 of the runs. Decline other half | | Wayne | 761 seconds/12.8 min Rx3 | Run 200 M | | Alyssa C | 3:52 Rx+ | Bike | | Tracie | 6:54 working time Rx | Fastest 47 sec slowest 56 sec |
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