3-1-2023 METCON (Rounds, Rx2, Rx3) EVERY 90 SECONDS FOR 15 MINUTES (10 ROUNDS) OF: - 7 DB Floor Press - 8 DB Plank Rows - 7 Toes to Bar Rx: 50/35, T2B Rx2: 40/25, T2Hips Rx3: 30/15, Knee Raises SCORE: Rounds Completed GOAL: Complete every round without breaking NOTES: The Plank Rows are done as one row on the right, then one row on the left. That would be one rep, and you would do four of these with this sequence. Aim to have them done in 30 seconds or less. For the Toes to Bar, have an idea of how you would need to split up the reps to avoid burning out your core to the point where you would need excessive rest, or worry about failing any reps. Plus, keep in mind that you need to sustain this for 15 minutes. 7 reps could be done in 20-30 seconds. You might consider customizing the reps to fit them within this time. A great goal would be to have at least 20-30 seconds for a quick recovery before the start of the next minute.
| 1st | 10 Rx | Kherri Wed, Mar 1, 2023 | | 2nd | 10 Rx2 | Carlie Wed, Mar 1, 2023 Hannah Sm Wed, Mar 1, 2023 Laura M Wed, Mar 1, 2023 Cecy Wed, Mar 1, 2023 Katie E Wed, Mar 1, 2023 | | 3rd | 15# and knee raises Rx3 | Susie Wed, Mar 1, 2023 | | 1st | 10 Rx | Thomas C Wed, Mar 1, 2023 Caleb Nu Wed, Mar 1, 2023 Willy Wed, Mar 1, 2023 Jeremy Wed, Mar 1, 2023 | | 2nd | 10 Rx2 | Ian N Wed, Mar 1, 2023 | | 3rd | 10 Rx3 | Greg U Wed, Mar 1, 2023 |
| Jeremy | 10 Rx | | | Willy | 10 Rx | | | Caleb Nu | 10 Rx | | | Kherri | 10 Rx | | | Thomas C | 10 Rx | | | Katie E | 10 Rx2 | T2Hips | | Ian N | 10 Rx2 | | | Cecy | 10 Rx2 | | | Laura M | 10 Rx2 | TTB | | Hannah Sm | 10 Rx2 | 30# | | Carlie | 10 Rx2 | | | Susie | 15# and knee raises Rx3 | | | Gabrielle | 10 Rx3 | | | Camila | 10 Rx3 | | | Trina | 10 Rx3 | | | Pam | 10 Rx3 | | | Aniki | 10 Rx3 | | | Alice | 10 Rx3 | | | Mari | 10 Rx3 | 20#, T2B | | Greg U | 10 Rx3 | T2H | | Ashleigh | 10 Rx3 | 20#, T2H | | Harley | 10 Rx3 | 25#, knee raises | | Breanna | 10 Rx3 | 30#, hanging knee raises | | Dana F | 10 Rx3 | mod with push-ups | | Dale | 10 | 35# press, 25# row | | Debra | MODWOD | scaled |
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