7-24-2023 METCON
(Time, Int, Sc)
COMPLETE 3 SETS OF 3 ROUNDS EACH SET OF:
- 20 Double Unders
- 11 Barbell Front Squats
- 7 Toes to Bar
* REST 1 MINUTE BETWEEN SETS
Rx: DU, 115/80, T2B
Rx2: DU Practice, 95/65, Toes to Hips
Rx3: Singles x2, 75/50, Weighted Sit-Ups
SCORE: Slowest Set Time (COMPARE TO 1/23/2023 Score)
GOAL: 3:00-4:30
NOTES: Each ROUND should only take you 1:00-1:30, so that your sets stay within 3:00-4:30. That means if you choose to do double unders, they should be mostly unbroken. You might have time for 1-2 trips.
Choose a weight for the squats that you can do unbroken for the first 2 rounds of each set. Then, you should only have to break once to knock those out. Keep your belly braced and squeeze your butt at the top of each squat.
Toes to bar should be done in 1-3 sets. If you struggle with stamina on these, maybe break them up into 3-2-2 from the start and fight like crazy to maintain that strategy.
| 1st | 5:41 Rx | Kherri Mon, Jul 24, 2023 | | 2nd | 4:36 Int | Julia F Mon, Jul 24, 2023 | | 3rd | 4:51 Int | Cecy Mon, Jul 24, 2023 | | 1st | 6:35 Rx | Jackson Mon, Jul 24, 2023 | | 2nd | 5:12 Int | Justin T Mon, Jul 24, 2023 | | 3rd | 5:20 Int | Matias Mon, Jul 24, 2023 |
| Kherri | 5:41 Rx | | | Jackson | 6:35 Rx | | | Julia F | 4:36 Int | | | Cecy | 4:51 Int | | | Justin T | 5:12 Int | | | Harley | 5;18 Int | | | Matias | 5:20 Int | | | Matt Br | 5:21 Int | | | Brittany S | 5:35 Int | | | Amanda B | 5:43 Int | | | Laura M | 8:29 Int | DU/T2B 2rnds 6:23/8:29 | | Dale | 3:16 Sc | 3:12, 3;13, 3:16; toes to hips | | Jeanne | 4:18 Sc | | | Robbie | 4:18 Sc | | | Jada | 4:27 Sc | | | Dana F | 4:37 Sc | | | Dylan H | 4:44 Sc | | | Jamie | 4:59 Sc | | | Tom | 5:00 Sc | | | Breanna | 5:16 Sc | 65# | | Hannah Sc | 7:50 Sc | | | Susan | 7 | 15# | | Debra | 3:10 | scaled | | Trina | 3:45 | Singles, 35#, knee raises | | Elizabeth | 3:58 | SINGLES,#15FS,GHD | | Mindy | 4:30 | 15#, 4t2b | | Ginny | 5:30 | 15# | | Denise | alt wod | scaled | | Connor | ?? Sc | | | Lindsey C | - Int | Too many interruptions to get accurate time 🤷🏼♀️ |
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