Monday, January 6, 2020

Monday, January 6, 2020


as many rounds as possible in 20 minutes:
20x wall ball @ 20/14-lbs., 10/9-ft. target
20x toes-to-bar
20x single-leg squat, alt total

Today’s Common Scaling Options:
+Wall ball: reduce load, lower target, squat only, press only
+Toes-to-bar: reduce reps, reduce range of motion, sit-up variation
+Single-leg squat: reduce reps, plate/band assisted, reduce range of motion

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

1 Comment

  1. MPH | January 7, 2020 at 4:32 pm
     

    –Scores–
    Andrew Z.: 4 + 6x sls (sub: sls to med ball)
    Anna G.: 5 + 10x wb (10-lbs.; sub: hkr, band sls)
    Kate H.: 4 + 15x hkr (10-lbs.; sub: hkr, 1/2x band prom sls)
    Aaron B.: 5 + 15x wb (sub: hkr, weighted step-up, 24″)
    Borja G.: 3 + 12x sls
    Zach D.: 4 + 5x ttb (sub: band sls)
    Al C.: 4 + 6x ttb
    Matt K.: 4 + 20x wb (14-lbs.; sub: 1/2x tta, band sls)
    Jason S.: 4 + 6x sls (14-lbs.; sub: 1/2x ttb, band sls)
    Walt C.: 3 + 6x sls (sub: tta, band sls)
    Will H.: 4 rounds (14-lbs.; sub: prom wb, hkr, band/box sls)
    David C.: 3 + 8x sls (14-lbs.; sub: 3/4x ttb)
    Ben E.: 5 + 11x hkr (14-lbs.; sub: hkr, band sls)
    Sarah D.: 4 + 10x wb (10-lbs.; sub: hkr, band/mb sls)
    Jerry I.: 3 + 15x ttb (sub: tta, 1/2x plate sls)
    John Sa.: 3 + 15x sls (14-lbs.; sub: hkr, band sls)
    Ralph B.: 4 + 16x sls (sub: 1/2x ttb, band/mb sls)
    Drew P.: 5 + 5x ttb (sub: 1/2x ttb)
    John N.: 3 + 11x tta (14-lbs.; sub: tta, band sls)
    Michael Fo.: 4 + 14x wb (14-lbs.; sub: tta, band/mb sls)
    Diana D.: 4 + 14x wb (10-lbs.; sub: hkr, band sls)
    Jake S.: 4 + 8x sls (sub: 1/2x ttb, 3 rounds + hkr, r4 and 5, band sls)
    Dave R.: 6 + 2x ttb
    Chris Pr.: 3 + 1x wb (14-lbs.; sub: tta, band sls)
    Henry T.: 3 + 18x sls (14-lbs.; sub: tta, band sls)
    Adriana B.: 4 + 20x wb (sub: 1/2x ttb, band sls)
    Kate G.: 5 + 4x sls (sub: tta, plate sls)
    Joya TD.: 5 + 10 wb (sub: 1/2x ttb)
    Chris H.: 5 + 8 ttb
    Chris C.: 5 + 13 ttb
    Rebekka E.: 4 + 10 wb (sub: 1/2x strict hkr, 1/2x band sls)
    Josh M.: 3 + 9 sls
    Sean Q.: 5 + 13 wb
    Amy S.: 3 + 6 sls
    Tommy W.: 4 (sub: tta)
    Andrew B.: 5 (14-lbs.; sub: 1/2x hkr, band sls)
    Gabriel F.: 5 + 2 sls (sub: 1/2x hkr)
    Francisco L.: 3 + 16 mbs (sub: pike-up, med ball squat jump, band sls)
    Katie G.: 3 + 5 sls (sub: db thruster, tta, plate/foot assist sls)
    Alli P.: 4 + 3 sls
    Chris P.: 4 + 2 ttb (sub: band sls)
    Anna Go.: 4 + 5 hkr (sub: 1/2 hkr, band sls)
    Stephen K.: 4 + 5wb (sub: band/support sls)
    Bill G.: 4 + 16 ttb
    John La.: 6 + 5 ttb (sub: sls supported to seat)
    Peter Mc.: 5 + 5 wb
    Frank H.: 4 (sub: support sls)
    Andrew P.: 4 + 2ttb (sub: hkr, band sls/air squat)
    Rich H.: 4 + 11ttb
    Chase H.: 4 + 15wb (sub: plate assist sls)
    Morgan M.: 4 + 20wb (sub: support sls)
    John S.: 5 + 2sls (sub: band sls)
    Sergio L.: 3 + 2sls (sub: band sls)
    Jin D.: 4 + 20wb (sub: strict hkr)
    Lorelle E.: 4+ 15wb (sub: strict hkr)
    Seth B.: 4 + 2 hkr (sub: hkr, supported sls)
    Lily S.: 4 + 14 tta (sub: tta, band sls)
    Tara S.: 5 + 15wb
    Patrick J.: 3 + 11sls (sub: band sls)
    Colin S.: 5 + 3 hkr (sub: hkr, support sls)
    Aron S.: 4 + 10tta (sub: tta, band sls)
    Joe T.: 4 + 9 ttb
    Matt R.: 4 + 1tta (14-lbs.; sub: 1/2x tta, band sls)

    Reply

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