WOD Blog

Tue, Feb 4

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Most Recent Benchmark:
FRAN 6-14-20 on Jun 19, 2020 (100 days ago)
Metcon: METCON 2-4-20Skill: ABCON FINISHER 2-4-20SHRED 2-4-2020Warm Up: WARM UP 2-4-20Other Posted Results

METCON 2-4-20

Metcon: Reps-Rx3
3 Rounds For MAX reps, 1 min each station:

Hang DB Snatch*
Shuttle Run (10 m increments, touch ground, one foot over line)

*Switch arms as desired

Goal: 270+ Reps

Tip: This is an aerobic power workout. Try to find a sustainable yet challenging pace that you can match or beat each round! Make sure to execute quick transition since you only have a short time on each station. Consider starting on your strongest movement first.

Purpose: This template allows you to push the pace on a specific movement, then when fatigue sets in switch! This allows intensity to stay high as well as work on a variety of fitness domains including cardio, weightlifting, and gymnastics skills.

Purple Rx: 50#/35#
Blue Rx2: Sub KTC, 35#/25#
Orange Rx3: Lying TTB, 20#/12-15#
Yellow MODWOD: Sub Crunches, bodybuilder on box

1st243 Alyssa C Tue, Feb 4, 2020
2nd226 Janelle Tue, Feb 4, 2020
3rd220 Kirklin Tue, Feb 4, 2020
1st315 Conor Tue, Feb 4, 2020
2nd264 Todd N Tue, Feb 4, 2020
3rd255 Bridger L Tue, Feb 4, 2020

Vince282 Rx2 35# all else RX
David R199 Rx
Derek N209 Rx
Jonny300 Rx2
DeeAnn125 Rx3 Orange
Carolyn246 Rx2
Crystal230 Rx2 25# mostly TTB some KTC
Janelle226 Rx
Alyssa C243 Rx sub push ups for shuttle jog
Bridger L255 Rx
Conor315 Rx
Kirklin220 Rx
Derra200 Rx
Saori201 Rx
Todd N264 Rx

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