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Metcon

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Workout

Wed 1-30-19s

2: Metcon (AMRAP - Rounds)

12x 3:00 rounds (36:00 total)
Rd 1 - Bike 30/25 Calories
Rd 2 - 100 Double Unders (200 SU)
Rd 3 - 40 American KB Swings (53/44)
Rd 4 - 2:00 of plank

scale as needed for 2:00 of work per round. Max score = 12 rounds

1: General Warm Up 1

2 rounds:
Lunge down (length of gym)
10 Squats
Bear Crawl back
10 Push Ups
Samson stretch 30 sec. each leg
10 Good Mornings

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

Whiteboard:

Wednesday, January 30, 2019

Clients:

Clients

1

Andrea
Krahmer

5:30 PM WOD

12 Rounds

1

Andrew
Barcomb

6:30 PM WOD

12 Rounds

1

Chris
Dunlap

3:30 PM WOD

12 Rounds

1

Jenni
Bollmann

3:30 PM WOD

12 Rounds

1

Kasen
McGraw

3:30 PM WOD

12 Rounds

1

Keith
Sekishiro

6:00 AM WOD

12 Rounds

1

Paul
Jones

4:30 PM WOD

12 Rounds

1

TIMMY

12:00 PM WOD

12 Rounds

Kb swings = 6,360lbs total volume. Whoa!

1

Tony
Moul

5:30 PM WOD

12 Rounds

2

Nikki
Nelson

9:30 AM WOD

8 Rounds

20 calorie row and 1 round not enough DUs

3

Heidi
Zuk

12:00 PM WOD

13 Rounds

4

Alan
Koreiva

6:00 AM WOD

12 Rounds

4

Amica
Cooke

9:30 AM WOD

12 Rounds

S/U Yellow KB

4

Cheryl
Pellegrini

5:00 AM WOD

12 Rounds

scaled: 20 cal bike, 35# KB, S/U, D/U #$%* ups

4

Claire
Nettleton

8:30 AM WOD

12 Rounds

single unders 35# kbs

4

Colleen
Frazier

5:00 AM WOD

12 Rounds

35#kb, singles

4

David
Winstead

6:30 PM WOD

12 Rounds

4

Private

5:00 AM WOD

12 Rounds

4

Denise
P

12:00 PM WOD

12 Rounds

SU pink kb

4

Private

3:30 PM WOD

12 Rounds

4

John
Foley

12:00 PM WOD

12 Rounds

2:1 SUs

4

Kristopher
Elliott

6:30 PM WOD

12 Rounds

200 su, rest Rx

4

Lisa
Udland

12:00 PM WOD

12 Rounds

green kB, SU for 2min, 18 cals

4

Mike
Metzger

6:00 AM WOD

12 Rounds

ran 400m instead of bike.

4

Olivia
Dias

6:00 AM WOD

12 Rounds

4

Robert
Salberg

5:30 PM WOD

12 Rounds

4

Sherrill
Conley

8:30 AM WOD

12 Rounds

15 cal bike100 single unders

4

Tabitha
Dean

8:30 AM WOD

12 Rounds

sub planks for 80 sit ups in 2 mins

4

Thais
Rodick

6:00 AM WOD

12 Rounds

Used 25 lbs kettlebell-304 calories, 143 BPM

5

Dale
Mizer

6:00 AM WOD

10 Rounds

2 @ 30 KB Swings

6

Stephen
Carroll

3:30 PM WOD

0 Rounds

single unders 53 lb kb