2-21-2023 METCON
(Rounds, Rx2, Rx3)
20 MINUTE AMRAP OF:
- 4 Devil Press
- 12 Wall Ball
- 4 Devil Press
- 12 Box Jump
Rx: 50/35, 20/14, 24/20'
Rx2: 40/25, 16/12, 24/20' step ups allowed
Rx3: 30/15, 12/10, 20/16' step ups allowed
GOAL: >6 Rounds
NOTES: Hold a steady pace on the Devil Press that does not leave you taxed as your goal will be to maintain this for the entirety of the workout. Sit your hips low to recruit power from your legs, finishing with a strong press overhead while holding tension throughout your core. Load your legs again as you return the weights to the floor. Give yourself 30 seconds or less to get these done.
Each time you approach the Wall Ball, take a deep breath and aim to get these done unbroken in about 30 seconds. You can customize the height of your target, or the weight of your ball to accomplish this. Keep the ball close to your chest with an upright torso, as this will help your legs to generate the most power in getting the ball to hit your target.
Keep yourself moving with little to no rest between each rep of the Box Jump. Make the height customization as needed to get the most out of each powerful jump. Stepping down works great, and this can be done in 45 seconds or less.
One round every 2:00 or 3:20 will keep you within today's number of Goal rounds.
| 1st | 6 + 16 Rx | Kherri Tue, Feb 21, 2023 | | 2nd | 7 Rx2 | Katie E Tue, Feb 21, 2023 | | 3rd | 6 Rx2 | Hannah Sm Tue, Feb 21, 2023 | | 1st | 7+11 Rx | Jeremy Tue, Feb 21, 2023 | | 2nd | 7 + 5 Rx | Vince Tue, Feb 21, 2023 | | 3rd | 6 + 23 Rx | Willy Tue, Feb 21, 2023 |
| Jeremy | 7+11 Rx | | | Vince | 7 + 5 Rx | | | Willy | 6 + 23 Rx | | | Kherri | 6 + 16 Rx | | | Thomas C | 6 + 16 Rx | | | Jackson | 6 + 2 Rx | | | Jacob M | 5+17 Rx | | | Katie E | 7 Rx2 | 25#DBs,14#WB,20” step-ups | | Cooper T | 6+2 Rx2 | | | Hannah Sm | 6 Rx2 | 25# DB, 14 lb wallball, jumps | | Laura M | 5 + 17 Rx2 | | | Patrick | 4 + 16 Rx2 | 20# WB | | Cecy | 8+3 Rx3 | 20# DBS/20' | | Robbie | 7+19 Rx3 | 20# DBS/12#/BOX JUMPS -20' | | Olivia M | 6 + 28 Rx3 | 14 #, 20 DB, 20 inch | | Ashleigh | 6 + 18 Rx3 | | | Kelly S | 6+11 Rx3 | | | Dana F | 6+10 Rx3 | 20# DBS/12#/20' | | Julia F | 6+3 Rx3 | | | Alison | 6 + 1 Rx3 | | | Matias | 5 + 20 Rx3 | | | Eliana | 5 + 16 Rx3 | | | Elizabeth | 8 | MOD WOD | | Diego | 5 + 20 | 14 WB, 25# dumbbell | | Lindsey C | Alt. WOD | Mon. WOD from my garage with extra tiny distractions. 😝 |
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