5-2-2023 METCON (Rounds, Sc, Fnd) 15 MINUTE AMRAP OF: - 100 double unders OR lateral line hops - 50 DBL DB push press - 25 toes to bar OR GHD situps Rx: DU/LLH, 50/35, T2B or GHD Rx2: DU Prac./LLH, 40/25, T2H or V-Ups Rx3: Singles, 30/15, Single Leg V-Ups/Sit-Ups SCORE: Total number of rounds + additional reps completed GOAL: 2+ rounds NOTES: Break up your double unders/line hops into 5 sets or less per round. Keep your shoulders back and down, while focusing on your wrists to turn the rope twice for each rep. It's less about jumping higher and more about TURNING THE ROPE FASTER. These should take 2 minutes or less. Complete the push press in sets of 10-15 reps every 30-45 seconds, or customize the weight accordingly. Be efficient with your movement by using the dip, drive and punch sequence. Dip to load your legs, drive the weights up by aggressively extending the hips, and finish with a strong lockout using your arms. Keep your sets conservative on the toes to bar. Do not work to failure. Hanging from the pull up bar, engage a big back swing with your feet behind you and leaning your head and torso forward. Then push downward with your arms and quickly close the hips while flexing your abs to reach your toes to the bar. Repeat this as many times as it feels smooth and efficient. Aim for 5-10 reps at a time. 3 minutes or less here.
| 1st | 2+100 Rx | Katie E Tue, May 2, 2023 | | 2nd | 1+120 Rx | Amberly Tue, May 2, 2023 | | 3rd | 3 Sc | Taylor T Tue, May 2, 2023 | | 1st | 2+31 Rx | Jackson Tue, May 2, 2023 | | 2nd | 2+120 Sc | Caleb No Tue, May 2, 2023 | | 3rd | 2+113 Sc | Cole E Tue, May 2, 2023 Cooper T Tue, May 2, 2023 |
| Katie E | 2+100 Rx | | | Jackson | 2+31 Rx | | | Amberly | 1+120 Rx | | | Taylor T | 3 Sc | | | Gabrielle | 2+130 Sc | | | Caleb No | 2+120 Sc | | | Cooper T | 2+113 Sc | | | Cole E | 2+113 Sc | | | Tom | 2+100 Sc | | | Jacob M | 1+30 Sc | DU, T2B | | Olivia M | 3+105 Fnd | LLH, T2B | | Jeanne | 3+103 Fnd | | | Julia F | 3+60 Fnd | GHDs | | Alison | 3+50 Fnd | | | Matias | 3+40 Fnd | | | Abby | 3 Fnd | | | Ashleigh | 2+165 Fnd | T2H | | Stephanie | 2+157 Fnd | | | Hannah Sc | 2+130 Fnd | | | Hope | 2+125 Fnd | | | Jenn | 2+120 Fnd | | | Kelly S | 2+119 Fnd | | | Amanda B | 2 Fnd | LLH, T2H | | Harley | 2 Fnd | 10#, v-ups | | Dana F | 2 Fnd | DU, 20#, GHD | | Laura M | 2 Fnd | DU Pract., 20#, GHD | | Dustin | 2 Fnd | DU | | Cecy | 1+156 Fnd | 20#, DU Practice, T2B | | Patrick | 1+151 Fnd | | | Elizabeth | 5 | MODWOD |
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