260130 PRE AND POST WOD(Reps) Pre- and post-workout accessory 1 set: Max strict pull-ups – Perform one set before and one set after the workout260130 METCON(Time, Rx2, Rx3) 3 rounds for time: 400/500-m row 40 AbMat sit-ups 30 alternating DB snatches (35/50 lb) Rx2/Masters: 3 rounds for time: 400/500-m row 30 AbMat sit-ups 30 alternating DB snatches (20/35 lb) Rx3: 3 rounds for time: 250/300-m row 15 AbMat sit-ups 15 alternating DB snatches (10/15 lb) Intended Stimulus -13:00-18:00. -Row in 1:45-2:15. -Sit-ups in 2:00 or less. -Dumbbell snatches in 2:00 or less -This workout will challenge athletes to maintain sound positions under midline fatigue and high heart rate. -Similar format to 260124.260130 AT HOME WOD(Time) At-home option: 3 rounds for time: 400-meter run 40 sit-ups 30 alternating dumbbell snatches (35/50 lb)260130 OPTIONAL ACCESSORY(Check In) Accumulate: 5:00 sandbag bear-hug (70/100 lb) – Rest as needed. Notes -Accumulate 5 minutes with the bag in a bear hug. -Scale the load to complete the effort in 4 sets or fewer and under 10 minutes total. | Rx/Scaled | | 1 | Jeremy | 31 Rx | 15+16 | | 2 | Mike | 29 Rx | | | 3 | Thomas C | 24 Rx | 14+10 | | 4 | Jake D | 17 Rx | 10+7 | | 5 | Kim | 17 Rx | 9+8 | | 6 | Kelley | 13 Rx | 6+7 | | 7 | Greg U | 8 Rx | | | 8 | Allan | 8 Rx | 4+4 | | 9 | Tom | 8 Rx | 4+4 | | 10 | Julia F | 7 Rx | | | 11 | Cooper T | 6 Rx | | | 12 | Dale | 5 Rx | 2.5+2.5 | | 13 | Jessica L | 2 Rx | | | 14 | Megan M | 1 Rx | |
Rx/Scaled | | 15 | Christine | 17 | Blue band | | 16 | Rebecca P | 15 | 10+5, blue band | | 17 | Alice | 13 | Green | | 18 | Katie E | 12 | Green band | | 19 | Grace | 12 | Green band | | 20 | Susan | 12 | Green and red | | 21 | Kelly P | 12 | 6+6, blue band | | 22 | Chad | 11 | scaled | | 23 | Ron | 11 | 7(green)+4(blue) | | 24 | Taylor A | 11 | 6+5, blue band | | 25 | Elizabeth | 10 | Blue band | | 26 | Emily Bo | 10 | Green | | 27 | Caroline | 10 | Ring rows | | 28 | Cayla | 10 | Blue band |
Rx/Scaled | | 29 | Madelyne | 10 | Blue band | | 30 | Pam | 8 | Blue band | | 31 | Deanna | 8 | 4+4, blue band | | 32 | Veronica | 6 | 2+4, blue and red band | | 33 | Alicia | 5 | 3+2(green) | | 34 | Kristen | 2 | Green band |
Rx/Rx2/Rx3/Scaled | | 1 | Jeremy | 12:35 Rx | | | 2 | Dale | 14:18 Rx | Masters | | 3 | Kim | 14:32 Rx | Masters 40 situps | | 4 | Jeanne | 14:50 Rx | Masters | | 5 | Carson C | 15:05 Rx | | | 6 | Tom | 15:26 Rx | | | 7 | Cayla | 15:56 Rx | | | 8 | Greg U | 15:57 Rx | Masters | | 9 | Katie E | 16:13 Rx | | | 10 | Deanna | 16:20 Rx | | | 11 | Mike | 16:49 Rx | | | 12 | Chad | 18:28 Rx | | | 13 | Eric H | 18:30 Rx | | | 14 | Jessica L | 12:28 Rx2 | |
Rx/Rx2/Rx3/Scaled | | 15 | Veronica | 13:17 Rx2 | | | 16 | Megan M | 13:24 Rx2 | | | 17 | Thomas C | 13:35 Rx2 | | | 18 | Rebecca P | 13:38 Rx2 | | | 19 | Cooper T | 13:56 Rx2 | | | 20 | Christine | 14:14 Rx2 | Rx reps | | 21 | Emily Bo | 14:38 Rx2 | | | 22 | Taylor A | 14:51 Rx2 | | | 23 | Jake D | 15:03 Rx2 | | | 24 | Kelly P | 15:55 Rx2 | 1 rd 35#, 2 rds 25#, Rx reps | | 25 | Alicia | 16:10 Rx2 | | | 26 | Dana F | 16:54 Rx2 | Masters 40 sit-ups | | 27 | John W | 19:10 Rx2 | | | 28 | Debra | 8:53 Rx3 | 10# |
Rx/Rx2/Rx3/Scaled | | 29 | Elizabeth | 9:38 Rx3 | 20 reps | | 30 | Ron | 12:10 Rx3 | | | 31 | Madelyne | 14:47 Rx3 | 15#, Rx reps | | 32 | Alice | 15:00 Rx3 | | | 33 | Grace | 15:00 Rx3 | 300m/20 reps | | 34 | Caroline | 15:00 Rx3 | | | 35 | Kristen | 15:58 Rx3 | 20#, 1min plank, 400m | | 36 | Pam | 18:06 Rx3 | Rx SU/Snatches | | 37 | Allan | 18:40 Rx3 | 25#, Rx reps | | 38 | Susan | 19:59 Rx3 | 30 reps | | 39 | Julia F | 12:42 | KBSwings |
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