METCON 9-1-22
(Time, Rx+, Rx2, Rx3)
FOR TIME:
50/40 Calorie Ski
50 Box Jumps
50/40 Calorie Row
50 Bodybuilder
50 Alt Hang DB Snatch
500 m Run
50 Med Ball Sit Up**
50/40 Calorie Assault Bike
*To share equipment half can start on different machines and rotate.
**Touch ground behind head and in front of feet. No anchor.
Goal: Sub 27, CAP 32.
*To share equipment half can start on different machines and rotate.
Rx: 24''/20'', 50/35, 20/14
Rx2: 24''/20'' Step Ups Allowed, 35/25, 14/10
Rx3: 20''/16'', Step Ups Allowed, 25/20, 10/6
MODWOD 1: 20''/16'', Step Ups Allowed, 25/20, No weight on sit ups (anchored), Sub 40 reps of each, 40/30 for machine calories, 400 m Run
MODWOD 2: Sub Plate Step Ups, 20/15, Assisted Sit Ups, Bodybuilder to Box, Sub 30 reps of each, 30/25 for machine calories, C2 Bike For Run 800 m
| Derek N | 29:00 Rx | | | Marnae | 27:08 Rx2 | Box jumps, 14# ball | | Nikki | 8:30 Rx2 | Finished just under the cap |
|
