04-12-2023 METCON
(Time, Rx2, Rx3)
EVERY 3 MINUTES FOR 18 MINUTES:
- 40 Lateral Dumbbell Hop Over (1 DB)
- 16 Alt Dumbbell Shoulder Rack Step Up
- 10 Toes to Bar/GHD
Rx: 40/30, 20'
Rx2: 30/20, 16', Toes to Hips
Rx3: 25/15, 12', V-Ups/Sit-Ups
SCORE: Slowest round
GOAL: Less than 2:30 minutes
NOTES: Keep your hop overs light and springy. Use the first few reps to gauge how much jump is necessary to clear your object consistently. Aim for 40-50 seconds for these.
For the step ups, first stabilize your weights, then focus on a strong step up as you brace your core and firmly plant your foot on the box. As you return to the ground, keep the top leg still slightly loaded, and use control to avoid throwing your weight down onto the bottom foot. Aim to reach the halfway mark before breaking, if needed, to keep it to less than 1 minute.
Consider breaking the toes to bar into two quick sets completed in 40 seconds or less. If you consistently find yourself with less than 20 seconds of rest, consider modifying your work interval to 2:30, no matter where you are at in the movements and rest 30 seconds before the next 3:00 starts.
| 1st | 1:21 Rx | Mari Wed, Apr 12, 2023 | | 2nd | 2:18 Rx | Katie E Wed, Apr 12, 2023 | | 3rd | 1:49 Rx2 | Robbie Wed, Apr 12, 2023 | | 1st | 2:10 Rx | Matt Br Wed, Apr 12, 2023 | | 2nd | 1:59 Rx2 | Ian N Wed, Apr 12, 2023 | | 3rd | 2:20 Rx2 | Matias Wed, Apr 12, 2023 |
| Mari | 1:21 Rx | | | Matt Br | 2:10 Rx | | | Katie E | 2:18 Rx | GHD- 2:04, 2:08, 2:09, 2:15, 2:18, 2:12 | | Robbie | 1:49 Rx2 | 20'/25# | | Ashleigh | 1:52 Rx2 | 25#, TTH - 1:43, 1:45, 1:44, 1:48, 1:52, 1:47 | | Ian N | 1:59 Rx2 | | | Jeanne | 2:03 Rx2 | 30# DB/20’/knee ups | | Susie | 2:19 Rx2 | | | Matias | 2:20 Rx2 | | | Dana F | 2:22 Rx2 | 20#, GHD | | Alison | 2:30 Rx2 | | | Greg U | 2:40 Rx2 | | | Cecy | 3:00 Rx2 | 31T2B, 29T2H | | Diego | 2:05 Rx3 | 25# | | Tom | 2:48 Rx3 | 30# | | Aniki | 1:40 | Masters | | Susan | 1:52 | Masters | | Elizabeth | Fast:) | ModWod |
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