METCON 01-22-25
(Reps, Rx+, Rx2, Rx3)
Alt EMOM x 8 minutes, 30 secs between rounds:
Minutes 1, 3, 5, 7:
Wall Walk-2 reps
Dumbbell Hang Powerclean-AMRAP
Minutes, 2, 4 ,6, 8:
Rope Climb-1 rep
Ring Dip-AMRAP
*Start on different stations to share space/DB's
Rx+: 50's/35's, Muscle Up into Ring Dips
Rx: 50's/35's
Rx2: 35's/25's, Sub 1 Wall Walk, Sub 12 Foot Rope Climb OR 2 Rope Rows, Sub Matador Dip OR Band Assisted Matador Dip
Rx3: 25's/20's, Sub 5 m Bear Crawl foward + backward, Sub 1 Rope Row OR 8 Ring Rows, Sub Push Up OR Incline Push Up
MODWOD 1: 20's/15's, Sub 5 m Bear Crawl, 20's/15's, Sub 8 Ring Rows, sub Incline Push Up
MODWOD 2: 15's/12's, Sub 10 Plank Shoulder Tap, Sub 8 Ring Rows, Sub Incline Push Up
| 1st | 87 Rx2 | Sofia Wed, Jan 22, 2025 | | 2nd | 64 Rx2 | Marnae Wed, Jan 22, 2025 | | 1st | 82 Rx+ | Ethan C Wed, Jan 22, 2025 | | 2nd | 78 Rx | Colby Wed, Jan 22, 2025 | | 3rd | 75 Rx | Hayden P Wed, Jan 22, 2025 |
| Marnae | 64 Rx2 | Red band for dips, Rx other stuff | | Justin R | 57 Rx2 | | | Derek N | 55 Rx | | | Ethan C | 82 Rx+ | | | Sofia | 87 Rx2 | Red band for ring dips, red + orange on 4th round | | Hayden P | 75 Rx | | | Colby | 78 Rx | |
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