20242102 METCON
(Rounds, Int, Sc)
AMRAP 10:
- 4 HSPU
- 8 Knees-to-Elbow
- 12 Pistols
Rx2: 2 HSPU; 6 Knees-to-Elbow; 8 Pistols
Rx3: 4 Pike Push-Ups; 8 Lying Leg Raises; 12 Alternating Lunges
INTENDED STIMULUS
- 4-8+ rounds.
- HSPU in :10-:30.
- Knees-to-elbows in :15-:45.
- Pistols in :30-1:00.
- Skill-focused day for intermediate and beginner athletes.
| 1st | 6+4 Rx | Mari Wed, Feb 21, 2024 | | 2nd | 6 Rx | Diane Wed, Feb 21, 2024 | | 3rd | 5+18 Rx | Kherri Wed, Feb 21, 2024 | | 1st | 6+20 Rx | Thomas C Wed, Feb 21, 2024 | | 2nd | 6+17 Rx | Jackson Wed, Feb 21, 2024 | | 3rd | 9+1 Sc | Carson C Wed, Feb 21, 2024 |
| Thomas C | 6+20 Rx | | | Jackson | 6+17 Rx | | | Mari | 6+4 Rx | | | Diane | 6 Rx | 2 abmats, ankle hook pistol) | | Kherri | 5+18 Rx | | | Laura M | 4 Int | HSPU ab mat, K2E, ankle wrapped pistols | | Carson C | 9+1 Sc | 4 HSPU, 8 leg raises, 12 pistols to box | | Debra | 9 Sc | | | Dale | 8+17 Sc | 30# double DB seated prs, knee raises, rv lunge | | Harley | 8+2 Sc | 4 pike, 8 KR, pistols to bench | | Elizabeth | 8 Sc | Box pike, knee raises, single leg to target | | Matt Br | 8 Sc | | | Laura B | 8 Sc | Db press, hanging knee raises, foot asst pistols | | Kelly P | 8 Sc | 4 pike, 8 KR, 12 pistols to box | | Rebecca P | 8 Sc | 4 pike, 8 KR, 12 pistols to box | | Nick Ga | 7+10 Sc | | | Maddy | 7+8 Sc | | | Katie E | 7+4 Sc | Dbl db seated press, knee raises, shrimp squats | | Aidan | 7+4 Sc | box push ups, 4 25’ farmers carry 50#, pistols to box | | Dana F | 7+4 Sc | 4 pike, 8 K2E, 12 pistols to box | | Greg U | 7 Sc | 30” Pike PU K2E RX Reps | | Lindsey H | 6+16 Sc | 4 pike, 8 K2E, 12 ankle wrapped pistols | | Molly | 6+9 Sc | Negatives, hanging knee raises, foot asst pistols | | Ian N | 6+4 Sc | Box pike, knee raises, pistols to target | | Cecy | 6 Sc | Box pike, PROM K2E, pistols to target | | Alice | 5+12 Sc | Box pike, knee raises, pistol to target | | Tim G | 5+4 Sc | Pistols to target | | Megan M | 5+3 Sc | First HSPU | | Kristen | 5 Sc | Box pike, knee raises, pistols to target | | Mindy | 5 Sc | | | Ginny | 5 Sc | Box pike, knee raises, pistols to target | | Marnie | 4+21 Sc | Negatives, hanging knee raises,pistols | | Breanna | 4+14 Sc | 4 pike, 8 KR, 12 pistols to bench | | Olivia M | 4+13 Sc | Box pike | | Tom | 4+8 Sc | First HSPU | | Blake P | 4+1 Sc | | | Pam | 70# | Alt. WOD | | Andrew | 6+4 | Air squats |
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