7-14-2023 METCON (Time, Rx2, Rx3) 3 ROUNDS FOR TIME OF: - 40 Double Unders / DB Hop Overs - 30 Kettlebell Overhead Swing - 20 Single Arm Kettlebell Shoulder to Overhead Rx: 53/35, Double Unders Rx2: 44/30, 1:00 Double Under Attempts Rx3: 35/25, Single Unders SCORE: Total time to complete GOAL: < 15 minutes NOTES: Keep your heart rate down during the double unders by controlling your breathing. If you need to break them up to regain your rhythm, do so quickly. The goal is to finish these in 1:00. Customize the reps or movement accordingly. For large sets of unbroken swings, focus on a strong hip drive to get the kettlebell weightless, finishing with your arms locked out overhead. Keep the core braced as you bring it back down to wind up tension in your hips for the next rep. Choose a weight you can complete at least 20 reps. The 30 reps should take about 1:30. Coming up on the shoulder to overhead, your shoulders will feel fatigued, so this is another great chance to let your legs do the heavy lifting for you. Dip down into a very shallow squat, drive upwards with your hips, and press to lock out the weight overhead. Get the 20 reps done in 3 or fewer sets in a time range of 1:30 or less.
| 1st | 8:27 Rx | Kherri Fri, Jul 14, 2023 | | 2nd | 10:20 Rx | Nicole Ha Fri, Jul 14, 2023 | | 3rd | 11:01 Rx | Katie E Fri, Jul 14, 2023 | | 1st | 10:00 Rx | Jackson Fri, Jul 14, 2023 | | 2nd | 12:24 Rx | Matt Br Fri, Jul 14, 2023 | | 3rd | 13:14 Rx | Justin T Fri, Jul 14, 2023 |
| Kherri | 8:27 Rx | | | Jackson | 10:00 Rx | | | Nicole Ha | 10:20 Rx | | | Katie E | 11:01 Rx | | | Matt Br | 12:24 Rx | | | Justin T | 13:14 Rx | | | Connor | 8:11 Rx2 | | | Cooper T | 9:47 Rx2 | | | Harley | 9:52 Rx2 | DU | | Jamie | 10:17 Rx2 | | | Cecy | 10:50 Rx2 | | | Matias | 11:11 Rx2 | | | Dana F | 11:28 Rx2 | | | Mindy | 11:36 Rx2 | | | Laura M | 11:58 Rx2 | DU | | Brittany S | 6:37 Rx3 | | | Julia F | 7:58 Rx3 | | | Dylan H | 8:45 Rx3 | | | Grant | 9:20 Rx3 | | | Kelly S | 9:22 Rx3 | | | Alison | 9:27 Rx3 | | | Jeanne | 9:45 Rx3 | | | Eddie | 10:27 Rx3 | | | Trina | 11:31 Rx3 | | | Carlie | 11:42 Rx3 | | | Breanna | 11:54 Rx3 | | | Ethan | 12:30 Rx3 | | | Tom | 14:55 Rx3 | | | Debra | 5:38 | SU, 20#, 10# | | Elizabeth | 8:16 | SU, 26KB, 15DB | | Dale | 9:06 | scaled. Singles; 53# kbs; 25 kb press | | Alice | 9:07 | scaled |
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