1-16-2023 METCON (Time, Rx2, Rx3) EVERY 4 MIN FOR 16 MINUTES OF: - 14 Alternating Dumbbell Shoulder Press - 20 Burpee - 14 Pull-Ups Rx: 50/35 Rx2: 40/25, 8 Strict Pull-Ups Rx3: 30/15, 14 Jumping Pull-Ups Score: Your slowest round. Notes: The Burpee 20 reps shouldn't take more than 2 minutes in any round. If they are, you need to modify to allow for a quicker pace. Choose a weight for the presses that allows you to knock out these reps in 1-2 sets. Pull ups should be done in sets of 5-7 reps at a time. If you're doing fewer than that, just make sure you're getting at least 45 seconds of rest before the next 4 min. window starts!
| 1st | 2:39 Rx2 | Harley Mon, Jan 16, 2023 | | 2nd | 2:45 Rx2 | Breanna Mon, Jan 16, 2023 | | 3rd | 1:51 Rx3 | Mari Mon, Jan 16, 2023 | | 1st | 1:53 Rx | Vince Mon, Jan 16, 2023 | | 2nd | 2:21 Rx | Jeremy Mon, Jan 16, 2023 | | 3rd | 2:26 Rx | Willy Mon, Jan 16, 2023 |
| Vince | 1:53 Rx | | | Jeremy | 2:21 Rx | 1:59, 2:09, 2:21, 2:14 | | Willy | 2:26 Rx | | | Harley | 2:39 Rx2 | 3 banded strict pull ups | | Breanna | 2:45 Rx2 | 10BPs, 10bandedpullups | | Jacob M | 3:34 Rx2 | 14 kipping pu | | Mari | 1:51 Rx3 | 20#, pull-ups | | Stephanie | 2:01 Rx3 | 10BPs, RRs | | Elizabeth | 2:20 Rx3 | | | Noah | 2:31 Rx3 | 35#, strict pull-ups | | Trina | 2:41 Rx3 | | | Kelly S | 2:59 Rx3 | 20# | | Dustin | 3:00 Rx3 | 30#, regular pull-ups | | Hope | 3:00 Rx3 | | | Faith | 3:37 Rx3 | Jumping pull ups | | Sarah Y | 3:45 Rx3 | 20#, banded pull-ups | | Aniki | 2:34 | 10#/up downs/rr | | Denise | 2:39 | 15#/up downs/rr | | Jeanne | 2:40 | up downs/15#/bands | | Thomas C | 2:45 | Only 2 rounds | | Maddy | 2:59 | up downs/15#/bands | | Gabrielle | 3:00 | 15 burpees/20#/bands | | Pam | 3:00 | 15#/14 burpees/mod pulls | | Dana F | 3:01 | 15# | | Susan | 3:02 | 15#/up downs/mod pulls | | Cecy | 3:06 | 20#/7strict | | Ashleigh | 3:15 | 15#, plank rows | | Robbie | 3:20 | 20#/8 strict pull ups | | Greg U | 3:25 | 35# Strict PU | | Dale | 3:30 | 25# pull-ups2:30,2:43,3:10;3:30 | | Katie E | 3:41 | 25#, banded pu 2:33, 2:57, 3:19, 3:41 | | Matias | 4:00 | 35#/bands | | Alison | 4:00 | 20#/bands | | Alice | 4:00 | 20#/up downs/mod pulls | | Patrick | 4:00 | 25#, pull-ups |
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