METCON 8-2-22
(Time, Rx+, Rx2, Rx3)
FOR TIME:
60 Double Unders
30/25 Calorie Row
30 Burpee Over Rower (lateral)
30 Pull Up
10 Wall Walk
30 Toes to Bar
30 Bench Press
30/25 Calorie Ski
60 Double Unders
Goal: Sub 21, CAP 26
*If needed have half the class start at bottom and work their way up to share benches and ski ergs. If class has more than 8 people rower can be used twice.
Rx+: 135/95, CTB Pull Up
Rx: 115/75
Rx2: Sub 100 Singles, 95/65, Sub Ring Row, Partial wall walk (EIGHT REPS), Hanging Leg Raise
Rx3: 60 Singles, 75/55, Sub Ring Row, KTC, 5 m bear crawl (alt between fwd and bwd (5 of each), sub burpees (no jump over rower)
MODWOD 1: 60 singles or plate taps, 45/35, Sub Ring Row, Lying Toes to Bar, 5 m bear crawl (alt between fwd and bwd, EIGHT TOTAL REPS, 4 each way), Sub 25/20 calorie row and ski, sub bodybuilders
MODWOD 2: 40 singles or plate taps, 45/35, sub ring row, lying Toes to Bar, 60 Plank Shoulder Tap for wall walks (inclined if needed), Sub bodybuilders to box, 25 reps of each movement 25/20 on machines
| 1st | 23:32 Rx | Kirklin Tue, Aug 2, 2022 | | 2nd | 23:05 Rx2 | Cherise Tue, Aug 2, 2022 | | 3rd | 17:28 Rx3 | Annalee Tue, Aug 2, 2022 | | 1st | 22:10 Rx2 | Colby Tue, Aug 2, 2022 | | 2nd | 24:52 Rx2 | Luis Ma Tue, Aug 2, 2022 | | 3rd | 26:00 Rx2 | Scott B Tue, Aug 2, 2022 |
| Kirklin | 23:32 Rx | | | Colby | 22:10 Rx2 | 135lb bench | | Annalee | 17:28 Rx3 | Air squat for jump, push-up for burpees, heel touches for toes to bar, bench 65lb | | Scott B | 26:00 Rx2 | | | Cherise | 23:05 Rx2 | | | Aryn | 23:19 Rx3 | | | Luis Ma | 24:52 Rx2 | 8 full wall walks and 15 PU |
|
