Monday, December 16, 2019

Monday, December 16, 2019


three rounds for time:
75x double under
15x ring dip
3x legless rope climbs, 12-ft.

Today’s Common Scaling Options:
+Double under: 90″ time limit, single under bike
+Ring dip: reduce reps, band/foot assisted, bench dip, pushup
+Legless rope climb: reduce reps, reduce range of motion, rope climb, floor-assisted

(Your coach will talk to you about additional scaling options not already listed)

1 Comment

  1. MPH | December 18, 2019 at 1:57 pm
     

    –Scores–
    Al C.: 8:54
    Matt H.: 14:03 (sub: 2/3x rd, 1/3x prom legless + 2/3x rope climb)
    Borja G.: 12:43
    Aaron B.:12:28 (sub: 30-cal bike, band rd, 5x strict pull-up)
    Rami B.: 12:48 (sub: 1/2x rd, 1/3x legless + 2/3x rope climb)
    Sean F.: 9:47
    Morgan W.: 10:54 (sub: 100x su, 2/3x band rd, rope climb)
    Vivek C.: 11:51, 71 du (sub: 2/3x bench dip, prom rope climb)
    David C.: 10:56 (sub: legless, round 1 and 2, rope climb, round 3)
    Walt C.: 10:05 (sub: 2/3x rd, rope climb)
    Will H.: 11:21 (sub: 20-cal, 1/2x rd, 2/3x rope climb)
    Chase H.: 13:55 (sub: 1/3x legless + 2/3x prom legless + rc)
    Drew P.: 9:10
    Jason O.: 10:34
    Ralph B.: 12:56, 154 du
    Henry T.: 10:05, 5 du (sub: 2/3x band rd, 2/3x rope climb)
    Kate G.: 11:19, 175 du (sub: 2/3x band rd, rope climb)
    Diana D.: 11:25, 72 du (sub: bench dip, 2/3x rope climb)
    Simon B.: 9:59, 24 du (sub: 2/3x band rd, 2/3x rope climb)
    Dave R.: 11:30 (sub: 2/3x rd)
    Chris H.: 7:47
    Rich H.: 10:30
    John S.: 12:40, 140 du (sub: rope climb)
    Andrew Z.: 9:05
    Michael H.: 13:38
    Alli P.: 13:33 (sub: 1/3x legless +2 /3x rope climb)
    Joya TD.: 12:28 (sub: 2/3x rd, 2/3x legless + 1/3 rope climb)
    Tarek K.: 10:30 (sub: 2/3x band rd, rope climb)
    Julian M.: 13:47, 120 du (sub: 2/3x band rd, rope climb)
    Tommy W.: 11:35 (sub: 2/3x rd, rope climb)
    Rebekka E.: 10:34 (sub: single under, 2/3x foot-assisted ring dip, band strict pu)
    Greg M.: 13:19 (sub: 2/3x band rd, 2/3x rope climb)
    Yao Z.: 12:38 (sub: 2/3x band rd, rope climb)
    John N.: 11:31, 76 du (sub: 2/3x ring dip, rope climb)
    Chris C.: 11:49
    Melody F.: 14:26 (sub: 1/3x legless + 2/3x rope climb+1/2x rd)
    Colin So.: 7:08, 0 (sub: single under, 2/3x band rd, supine rope climb)
    Charlie S.: 12:39 (sub: rounds 2+3 rope climb
    Charlie K.: 15:20, 168 (sub: 2/3x ring dip)
    David B.: 15:23 (sub: rope climb)
    RJ A.: 12:19, 29 (sub: 2/3x band rd, rope climb)
    Lisa C.: 12:58, 163 (sub: 2/3x band rd, 2/3x rope climb)
    Jin D.: 13:40 (sub: 2/3x band rd, rope climb)
    Lorelle E.: 12:38, 26 (sub: 2/3x band rd, 1/3x rope climb)
    John La.: 14:40 (sub: 10 pull-up, 2/3x band rd, supine rope climb)
    Lily S.: 15:07 (sub: 50 walking lunge 20-lb. db, 2/3x band rd, 2/3x rope climb)
    Will A.: 9:50, 12 (sub: situp, 15 25-lb. goblet squat)
    Matthew R.: 12:42, 68 (sub: band rd, 2/3x rope climb)
    Nathan A.: 12:40, 32 (sub: band rd, 2/3x rope climb)
    Bill G.: 13:16 (sub: 90s bike, 2x supine rope climb)

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