260423 METCON(Time, Sc, Fnd)
For time with a partner:
100-cal air bike
80 V-ups
6:00 accumulated pull-up bar hang
80 V-ups
100-cal air bike
– 30:00 time cap.
– Share the work as desired.
Scaled/Masters:
80-cal air bike
60 V-ups
4:00 accumulated pull-up bar hang
60 V-ups
80-cal air bike
Foundations:
50-cal air bike
50 tuck-ups
3:00 accumulated foot-assisted pull-up bar hang
50 tuck-ups
50-cal air bike
Intended Stimulus
-24:00-30:00.
-Air bike in under 7:00 (15 cal/minute pace).
-V-ups in under 4:00 (20 reps per minute).
-Pull-up bar hang in under 8:00 (:30 intervals).
-High heart rate followed by trunk flexion and a static hang for a midline doozy.260423 AT HOME WOD(Time)
At-home option:
For time with a partner:
800-meter run
80 V-ups
6:00 accumulated plank hold
80 V-ups
800-meter run
– 30:00 time cap.
– Share the work as desired. | Rx/Sc/Fnd/Scaled | | 1 | Tom | 20:35 Rx | W thomas b/gavin | | 2 | Thomas B | 20:35 Rx | W tom/gavin, flutter kick champion 👑 | | 3 | Gavin | 20:35 Rx | W tom/ thomas b | | 4 | Jake D | 21:29 Rx | With Thomas C Flutter Kick champ 🏆 | | 5 | Thomas C | 21:29 Rx | | | 6 | Julia F | 22:36 Rx | W cooper | | 7 | Alex S | 22:40 Rx | W Deanna | | 8 | Deanna | 22:40 Rx | Flutter kick champion!! 🏆🏆 w alex | | 9 | John R | 22:40 Rx | W sam | | 10 | Sam | 22:40 Rx | W John | | 11 | Sarah B | 22:56 Rx | W Matt | | 12 | Cooper s | 23:40 Rx | | | 13 | Andrew | 25:22 Rx | | | 14 | Chase B | 26:00 Rx | |
Rx/Sc/Fnd/Scaled | | 15 | Chad | 26:00 Rx | | | 16 | Drew | 26:40 Rx | | | 17 | Mike | 26:40 Rx | Flutter kick champ 🏆 | | 18 | Erika R | 27:00 Rx | | | 19 | Lindsey C | 27:00 Rx | | | 20 | Kori | 28:05 Rx | | | 21 | Alicia | 28:05 Rx | | | 22 | Kelly P | 29:00 Rx | W Kelly s | | 23 | Kelly S | 29:00 Rx | W Kelly p | | 24 | Alex D | 29:19 Rx | W mariah | | 25 | Deena | 29:24 Rx | With Madison! | | 26 | Lyndsie | 22:15 Sc | W Veronica | | 27 | Veronica | 22:15 Sc | W lyndsie | | 28 | Cooper T | 22:36 Sc | W Julia, Rx reps alt v ups |
Rx/Sc/Fnd/Scaled | | 29 | Katie E | 25:22 Sc | Rx reps; alt. V-ups flutter kick champ 🏆 | | 30 | Emily Bo | 25:30 Sc | Rx reps alt v ups, w Carlie | | 31 | Carlie | 25:30 Sc | Rx reps alt v ups, w emily | | 32 | Megan S | 25:43 Sc | RX reps; Alt V ups | | 33 | Adam | 25:43 Sc | Rx reps; Sit ups | | 34 | Dana F | 26:06 Sc | W madelyne | | 35 | Madelyne | 26:06 Sc | W Dana | | 36 | Jessica T | 27:00 Sc | Rx reps; alt. V-ups | | 37 | Cecy | 28:05 Sc | Rx reps; alt. V-ups | | 38 | Mariah | 29:19 Sc | Dead bugs, w alex | | 39 | Madison B | 29:24 Sc | Rx reps w/ tuck ups | | 40 | Denisha | 30:00 Fnd | W morgan | | 41 | Morgan w | 30:00 Fnd | W Denisha | | 42 | Megan M | 23:10 | Rx but solo, 50 cal - 40 v ups - 3 min hang - 40 v ups - 50 cal |
|
