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Metcon

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WOD

Tue 2-5-19

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

2: Metcon (Weight)

EMOM 20:00
Odd Min: 3 Push Press (AHAP)
Even Min: Plank

3: Metcon (AMRAP - Rounds and Reps)

AMRAP 13:00
Run 100m
4 Burpees over the bar
4 Snatch (115/75)
4 Burpees over the bar
4 Snatch (115/75)

scale as needed

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

Whiteboard:

Tuesday, February 05, 2019

Athletes:

Athletes

1

Cody
Labahn

5:30 PM WOD

205 lbs

5@225

1

Hugh
Barnett

5:30 PM WOD

205 lbs

2

Andy
Wodtiger

4:30 PM WOD

190 lbs

3

Andrew
Barcomb

4:30 PM WOD

185 lbs

3

Casey
Craig

3:30 PM WOD

185 lbs

4

Jake
Grabowsky

5:30 PM WOD

155 lbs

4

Paul
Jones

12:00 PM WOD

155 lbs

5

Stephen
Carroll

3:30 PM WOD

135 lbs

5

TIMMY

12:00 PM WOD

135 lbs

6

Andrea
Krahmer

5:30 PM WOD

115 lbs

7

Nikki
Nelson

12:00 PM WOD

85 lbs

8

Chris
Rasmussen

5:30 PM WOD

135 lbs

8

Matthew
Ptacek

4:30 PM WOD

135 lbs

8

Mike
Metzger

3:30 PM WOD

135 lbs

9

Dale
Mizer

5-7 AM Open Gym

115 lbs

9

Keith
Sekishiro

5:30 PM WOD

115 lbs

10

Jeffrey
Lowe

6:30 PM WOD

105 lbs

11

Amanda
Koonce

3:30 PM WOD

95 lbs

11

Robert
Salberg

4:30 PM WOD

95 lbs

11

Shannon
Boling

12:00 PM WOD

95 lbs

12

Ian
Plummer

12:00 PM WOD

85 lbs

12

Melissa
Maurer

5:30 PM WOD

85 lbs

13

Melissa
Hedstrom

9:30 AM WOD

75 lbs

14

Susan
Taylor

5:30 PM WOD

70 lbs

15

Claire
Nettleton

12:00 PM WOD

65 lbs

65# x18

15

Jessica
Warburton

6:30 PM WOD

65 lbs

15

Sarah
Taylor-Green

4:30 PM WOD

65 lbs

15

Sydne
Wheeler

6:30 PM WOD

65 lbs

16

Private

3:30 PM WOD

60 lbs

17

Deidre
Jones

12:00 PM WOD

55 lbs