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Metcon

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Workout

Wed 2-13-19s

1: General Warm Up 2

D&B High Knees
10 Squats
D&B Butt Kickers
10 Lunges
D&B Bear Crawl
10 Push Ups
D&B Side Shuffle
10 Good Mornings
Arm and Shoulder Rotations
Banded Arm/Lat stretch from the rig
20 Band pass throughs & pull aparts

2: Metcon (AMRAP - Reps)

6x 5:00 rounds (1:00 rest between), alternate A/B.

A. Row 45/40 calories:
AMRAP - 4 Ball Slams (50/30) + 6 Lunges

B. 2:00 of plank
AMRAP - Calories on the bike

scale as needed. Rx+ = 15/10 lb plate added to planks AND lunges with slam ball

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

Whiteboard:

Wednesday, February 13, 2019

Clients:

Male Clients

1

Mike
McIntosh

6:30 PM WOD

260 Reps

50-34-54-32-60-30=

2

TIMMY

12:00 PM WOD

176 Reps

3

Bjoern
Bollmann

3:30 PM WOD

330 Reps

4

Peter "Bir ...
Kauss

5:30 PM WOD

305 Reps

bike: 40/25, PU/SU: 75/65, slams/lunge: 50/50

5

Kristopher
Elliott

5:30 PM WOD

279 Reps

6

Matthew
Ptacek

4:30 PM WOD

266 Reps

7

Kasen
McGraw

3:30 PM WOD

265 Reps

8

Billy
Montgomery

5:00 AM WOD

259 Reps

9

Chris
Dunlap

3:30 PM WOD

249 Reps

10

Private

6:00 AM WOD

242 Reps

11

Paul
Jones

4:30 PM WOD

224 Reps

12

Andy
Froningisd ...

9:30 AM WOD

222 Reps

13

Shane
Doyle

6:00 AM WOD

220 Reps

14

Dale
Mizer

6:00 AM WOD

218 Reps

15

Adam
Librande

6:00 AM WOD

211 Reps

16

Jeffrey
Lowe

6:30 PM WOD

203 Reps

17

Joseph
McClish

6:30 PM WOD

201 Reps

18

Bryce
Glovatsky

9:30 AM WOD

152 Reps

50 lbs Ball, 2 min plank/45 cal row completed

18

Rick
Metzger

3:30 PM WOD

152 Reps

19

John
Foley

5:30 PM WOD

230 Reps

20

Dex
Andersen

6:30 PM WOD

190 Reps

21

Colton
Brooks

4:30 PM WOD

175 Reps

Female Clients

1

Shannon
Boling

12:00 PM WOD

175 Reps

2

Jenni
Bollmann

3:30 PM WOD

239 Reps

3

Claire
Nettleton

9:30 AM WOD

234 Reps

ski instead of bike

4

Nikki
Nelson

9:30 AM WOD

219 Reps

5

Amy
Tooley

9:30 AM WOD

211 Reps

5

Jessica
Warburton

6:30 PM WOD

211 Reps

6

Michelle
Robinson

3:30 PM WOD

197 Reps

7

Cheryl
Pellegrini

5:00 AM WOD

188 Reps

8

Colleen
Frazier

5:00 AM WOD

187 Reps

9

Amanda
Koonce

3:30 PM WOD

183 Reps

10

Amica
Cooke

9:30 AM WOD

170 Reps

11

Marcia
Kauss

5:30 PM WOD

181 Reps

bike, wallpushups, slamball

12

Private

6:00 AM WOD

166 Reps

13

Kila
Dunham

5:30 PM WOD

148 Reps

14

Sherrill
Conley

8:30 AM WOD

144 Reps

15

Madeline
Nowell

9:30 AM WOD

140 Reps

16

Emily
Rue

4:30 PM WOD

51 Reps