3-6-2023 METCON (Time, Rx2, Rx3) 5 ROUNDS, EACH FOR TIME OF: - 20 Barbell Back Squat (from floor) - 15 Toes to Bar * 1 Minute Rest Between Rounds Rx: 135/95 Rx2: 115/80, Toes to Hips Rx3: 95/65, Knee Raises/Body Levers/V-Ups SCORE: Slowest Round GOAL: <3 Minutes NOTES: Each round in today's workout should be a hard-pace effort. The squats should be unbroken today for every single round. Make sure you choose a weight that allows for that. It doesn't need to be easy - it's OK if you have to fight for those last few reps - but if you're taking 1-2 breaks each set, it's too heavy. The toes to bar are more likely where you're going to fall off. While we want you guys pushing yourself, we also don't want you dropping down to doing 1-2 reps at a time. So pick a set-rep scheme that will put you just outside your comfort zone from the start, but allow you to always knock out 4-6 reps at time. So maybe you start with 8-7, then drop to 6-5-4 in the later rounds.
| 1st | 2:40 Rx | Kherri Mon, Mar 6, 2023 | | 2nd | 1:42 Rx2 | Jeanne Mon, Mar 6, 2023 Katie E Mon, Mar 6, 2023 | | 3rd | 3:49 Rx2 | Cecy Mon, Mar 6, 2023 | | 1st | 3:09 Rx | Jeremy Mon, Mar 6, 2023 | | 2nd | 1:31 Rx2 | Caleb No Mon, Mar 6, 2023 | | 3rd | 2:10 Rx2 | Zach W Mon, Mar 6, 2023 |
| Kherri | 2:40 Rx | | | Jeremy | 3:09 Rx | 155# - 1:23, 1:44, 2:29, 2:58, 3:09 | | Caleb No | 1:31 Rx2 | 135# | | Katie E | 1:42 Rx2 | 95#, 1:21,1:25,1:41,1:35,1:42 | | Jeanne | 1:42 Rx2 | | | Zach W | 2:10 Rx2 | | | Cooper T | 2:24 Rx2 | 135/kr | | Cecy | 3:49 Rx2 | 2rds T2B, thenT2H | | Carlie | 1:51 Rx3 | | | Lindsey C | 1:56 Rx3 | 65#/T2H | | Julia F | 1:58 Rx3 | V-ups | | Jamie | 2:03 Rx3 | TTB | | Taylor T | 2:23 Rx3 | Toes to Hip | | Laura M | 2:58 Rx3 | T2B | | Dustin | 4:30 Rx3 | Toes to Hips | | Elizabeth | 1:02 | Mod wod | | Debra | 1:25 | scaled | | Alice | 1:28 | #35/k2h | | Denise | 1:30 | 25# good mornings/kr | | Hannah Sc | 1:30 | 55/sit ups | | Aniki | 1:45 | #25/kr | | Alison | 1:50 | #55/levers | | Matias | 1:54 | #75/v-ups | | Pam | 2:00 | 45#/t2h | | Camila | 2:10 | 35# | | Faith | 2:15 | #35/kr | | Naomi | 2:30 | Bench press/banded pull ups | | Amberly | 2:46 | #95/10 ttb | | Patrick | 3:17 | #75/TTB |
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