Monday Oct 22,2018

Metcon: METCON 10/22/18

Metcon,Skill: MONKEY COMPLEX V2

SHRED: SHRED 10/22/18

Warm Up: WARM UP 10/21/18

METCON 10/22/18

Metcon: Reps-Rx3+
14 Min AMRAP

Hang DB Clean & Jerk-10 reps (50#-55#/35#, single DB)
HR Push Ups-10 reps
Double Unders-20 reps

Tip: Utilize a push jerk on the DB instead of a press to save your triceps for the push ups. On the push ups focus on keeping your core tight and avoiding ''the snake up.'' Try to establish a maintainable pace early on and just keep moving.

Goal: 360+ Reps (almost 9 rounds+)

Rx+: Sub HSPU, 70#/50#
Rx: As written
Rx2: 35#/20#, sub lateral hop over DB, knees down push up
Rx3: 20#/12#, sub singles, incline push up

1^st	368	Alyssa C Today!
2^nd	203	Julia Today!
1^st	412	Seth B Today!
2^nd	380	Charles Today!
3^rd	348	Boots Today!

Charles	380 Rx
Grant H	323 Rx
Vincent	325	40# DB all else RX
Shane	201 Rx
Alyssa C	368 Rx	9 rounds +8 reps
Eric M	292 Rx
Luis M	320 Rx
Julia	203	Rx+
Steve M	282 Rx
Derek N	300 Rx
Boots	348 Rx
Bill	280	modcon 50#db; PU; single under high jump
Seth B	412 Rx
	Results Posted: 13
Mark H	9:30am...3 2 1 GO!

Julia 6:53pm

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