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Bench Press

Metcon

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Workout

Tue 1-22-19

1:

Before Class:
     Row 500m
     Bike 1000m
With Class:
     20 Banded Pass Throughs
     10 Banded Pull Aparts
     10 Banded High Pulls
     10 Band Presses
     5 Push Ups with Downward Dog hold

2: Bench Press (EMOM 18:00)

Bench Press

Odd Min: 2 Bench Press AHAP
Even Min: Plank 45 sec

Bench Press - Arch Vid
https://youtu.be/92HnzfWcgQU

Plank Technique Vid
https://youtu.be/kL_NJAkCQBg

3: Metcon (AMRAP - Rounds and Reps)

AMRAP 13:00
30 Double Unders (60 SU, 45 HSU)
15 Sit Ups
10 Push Press (115/75)

scale as needed

Want to see some of these movements in action? Check out our .

Whiteboard:

Tuesday, January 22, 2019

Clients:

Male Clients

1

Dave
sWolcott

3:30 PM WOD

9 x 2 @ 295 lbs

2

Steve
South

9:30 AM WOD

9 x 2 @ 275 lbs

3

Jake
Grabowsky

4:30 PM WOD

9 x 2 @ 255 lbs

4

Peter "Bir ...
Kauss

12:00 PM WOD

9 x 2 @ 245 lbs

18min EMOM w/45lb plate 45sec planks

5

Andy
Froningisd ...

3:30 PM WOD

9 x 2 @ 240 lbs

NOT UNBROKEN LAST 2 ROUNDS

6

Casey
Craig

3:30 PM WOD

9 x 2 @ 235 lbs

6

Tony
Moul

3:30 PM WOD

9 x 2 @ 235 lbs

7

Bjoern
Bollmann

5-7 AM Open Gym

9 x 2 @ 225 lbs

7

Chris
Dunlap

3:30 PM WOD

9 x 2 @ 225 lbs

7

Paul
Jones

4:30 PM WOD

9 x 2 @ 225 lbs

8

Andrew
Barcomb

5:30 PM WOD

9 x 2 @ 185 lbs

8

Chris
Rasmussen

5:30 PM WOD

9 x 2 @ 185 lbs

8

Mike
Metzger

3:30 PM WOD

9 x 2 @ 185 lbs

8

Sam
Weitnauer

5:30 PM WOD

9 x 2 @ 185 lbs

9

Jeffrey
Lowe

6:30 PM WOD

9 x 2 @ 165 lbs

10

Michael
Robinson

3:30 PM WOD

9 x 2 @ 155 lbs

10

Nick
Williams

12:00 PM WOD

9 x 2 @ 155 lbs

11

Alex
Humphreys

6:30 PM WOD

9 x 2 @ 145 lbs

12

Michael
McCarthy

12:00 PM WOD

9 x 2 @ 135 lbs

13

Ian
Plummer

4:30 PM WOD

9 x 2 @ 0 lbs

5 3 1 bench press day

13

Conner
Winkler

9:30 AM WOD

3 x 2 @ 185 lbs

6x3@155

Female Clients

1

Andrea
Krahmer

5:30 PM WOD

9 x 2 @ 155 lbs

2

Amanda
Koonce

4:30 PM WOD

9 x 2 @ 120 lbs

2

Theresa
Williams

12:00 PM WOD

9 x 2 @ 120 lbs

3

Melissa
Maurer

6:30 PM WOD

9 x 2 @ 115 lbs

4

Sheri
Baker

9:30 AM WOD

9 x 2 @ 105 lbs

4

Veronica
Wilcox

12:00 PM WOD

9 x 2 @ 105 lbs

5

Claire
Nettleton

9:30 AM WOD

9 x 2 @ 100 lbs

6

Ona
Lisa Wolcott

9:30 AM WOD

9 x 2 @ 85 lbs

6

Susan
Taylor

5:30 PM WOD

9 x 2 @ 85 lbs

7

Hayli
Librande

9:30 AM WOD

9 x 2 @ 80 lbs

15# plank

8

Lynette
Hawkins

12:00 PM WOD

9 x 2 @ 75 lbs

9

Jessica
Warburton

6:30 PM WOD

9 x 2 @ 70 lbs

9

Lisa
Udland

12:00 PM WOD

9 x 2 @ 70 lbs

10

Denise
P

12:00 PM WOD

9 x 2 @ 65 lbs

11

Hanna
Krahmer

5:30 PM WOD

9 x 2 @ 45 lbs

12

Jennifer
Turpen

5-7 AM Open Gym

4 x 2 @ 60 lbs