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Metcon

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Workout

Mon 1-28-19s

1:

Before Class:
   1. 500m Row
   2. 1000m Bike
   3. Stretch/Mobilize
With Class:
   D & B bear crawls then
   10 burpees
   20 jumping jacks
   10 burpees
   20 jumping jacks
   banded pass throughs/pull aparts

2: Metcon (AMRAP - Reps)

EMOM 16:00
Odd Min: Max calories (rower)
Even Min: Max BW Bench Press

Score is total calories + reps
BW = body weight for Rx (scale to 1/2 BW or 3/4 BW as needed)

3: Metcon (Time)

Complete for time
12-9-6-3 reps of:
Bar Muscle Ups
Cleans 165/115

scale cleans as needed and BMU to pull ups (2:1)

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

Whiteboard:

Monday, January 28, 2019

Clients:

Clients

1

Andy
Wodtiger

3:30 PM WOD

190 Reps

137 cal, 53 bench @ BW 195

2

Thanh
Vo

5:00 AM WOD

185 Reps

3

Shane
Doyle

6:00 AM WOD

180 Reps

4

Chris
Dunlap

3:30 PM WOD

169 Reps

245# bench

5

Peter
Kauss

5:30 PM WOD

168 Reps

20x4, 15x4 cal, 225lbs 5x4,1,1,3,3

6

Kristopher
Elliott

6:30 PM WOD

165 Reps

7

Paul
Jones

4:30 PM WOD

163 Reps

46 200# BP 117 Cal Row

8

Collin
Kayser

6:30 PM WOD

162 Reps

9

TIMMY

4:30 PM WOD

158 Reps

Bodyweight 170lbs, 125 cal, 33 rep

10

Hugh
Barnett

6:30 PM WOD

156 Reps

11

Dave
sWolcott

12:00 PM WOD

151 Reps

225 bench

12

Steve
South

9:30 AM WOD

146 Reps

@ 225

13

Mike
McIntosh

6:30 PM WOD

145 Reps

155#/Bike

14

Jake
Grabowsky

5:30 PM WOD

138 Reps

40 225 bp 98 cal row

15

Conner
Winkler

9:30 AM WOD

123 Reps

16

Tabitha
Dean

8:30 AM WOD

192 Reps

@ 75#

17

Nick
Schomus

6:00 AM WOD

186 Reps

115 bench press

18

Bill
Berman

6:00 AM WOD

180 Reps

95#

18

Olivia
Dias

6:00 AM WOD

180 Reps

85#

19

Colleen
Frazier

5:00 AM WOD

177 Reps

75#

20

Cheryl
Pellegrini

5:00 AM WOD

176 Reps

65#

20

Claire
Nettleton

12:00 PM WOD

176 Reps

95# bench

21

Private

6:00 AM WOD

171 Reps

22

Tori
Shine

8:30 AM WOD

163 Reps

55lbs

23

Amica
Cooke

9:30 AM WOD

161 Reps

75lbs

24

Hayli
Librande

9:30 AM WOD

158 Reps

104 cal, 65# @ 54 reps

24

Jessica
Warburton

6:30 PM WOD

158 Reps

24

Mallory
Conklin

8:30 AM WOD

158 Reps

85#

25

Michael
Robinson

3:30 PM WOD

157 Reps

3/4 BW

26

John
Foley

5:30 PM WOD

156 Reps

175#, 114 cal, 42 reps

26

Teri
Parkerson

8:30 AM WOD

156 Reps

BP#55

27

Jody
Chase

6:30 PM WOD

153 Reps

85#

28

Brittany
Anderson

4:30 PM WOD

148 Reps

85lbs

29

Peter
Robison

8:30 AM WOD

146 Reps

32 @180. 3/4 bw

30

Michelle
Robinson

3:30 PM WOD

142 Reps

31

Emily
Rue

4:30 PM WOD

140 Reps

31

Marcia
Kauss

5:30 PM WOD

140 Reps

bike no arms 20cal & 15 tri pulldown per rd

32

Lindsey
Angell

5:30 PM WOD

136 Reps

33

Sam
Weitnauer

6:30 PM WOD

128 Reps

155#

34

Shawnette
Anderson

8:30 AM WOD

126 Reps

95# bench

35

Amanda
Koonce

4:30 PM WOD

120 Reps

115# not body weight

35

Melissa
Hedstrom

8:30 AM WOD

120 Reps

35

Stephanie
Foley

12:00 PM WOD

120 Reps

35

Vince
Baker

4:30 PM WOD

120 Reps

36

Moses
Navarro

4:30 PM WOD

119 Reps

37

Kay
Metzger

8:30 AM WOD

110 Reps

70# bp

38

Chris
Rasmussen

5:30 PM WOD

40 Reps

175

39

Airian
Carter Copas

8:30 AM WOD

8 Reps

10X8 reps 59 cals rower 55 lbs

40

Delia
Miranda

9:30 AM WOD

0 Reps

did not count

40

Ian
Plummer

4:30 PM WOD

0 Reps

120