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Metcon

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Workout

Wed 2-20-19s

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 (AMRAP - Rounds)

12 rounds, 3:00 each:
A. Run 400m (or Row 600m)
B. 2 rounds: 20 Sit Ups, 20 supermans
C. 125 Double Unders (250 singles)
D. 2:00 of plank

Max score = 12 complete rounds

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

Whiteboard:

Wednesday, February 20, 2019

Clients:

Clients

1

Chris
Dunlap

3:30 PM WOD

12 Rounds

1

Cody
Labahn

5:30 PM WOD

12 Rounds

1

Jenni
Bollmann

3:30 PM WOD

12 Rounds

boo

1

Private

8:30 AM WOD

12 Rounds

1

Joseph
McClish

6:30 PM WOD

12 Rounds

ran the 400's

1

Mike
Metzger

8:30 AM WOD

12 Rounds

1

Paul
Jones

4:30 PM WOD

12 Rounds

1

TIMMY

4:30 PM WOD

12 Rounds

1

Tony
Moul

4:30 PM WOD

12 Rounds

2

Amanda
Koonce

4:30 PM WOD

12 Rounds

shi*** double-unders

2

Cheryl
Pellegrini

5:00 AM WOD

12 Rounds

scale - 2 min DU practice - 20/rd for last rd

2

Claire
Nettleton

8:30 AM WOD

12 Rounds

last round of double unders done in 3:20

2

Colton
Brooks

4:30 PM WOD

12 Rounds

2

Delia
Miranda

8:30 AM WOD

12 Rounds

Du attempts and did some 😁😁😁😁😁😁😁😁😁😁😁😁😁😂

2

Denise
P

12:00 PM WOD

12 Rounds

SU

2

Emily
Rue

4:30 PM WOD

12 Rounds

2

Private

3:30 PM WOD

12 Rounds

2

Sarah
Taylor-Green

4:30 PM WOD

12 Rounds

2

Tabitha
Dean

8:30 AM WOD

12 Rounds

HOWEVER doubles @ 70 1st, 64 2nd & 68 3rd

2

Tori
Shine

8:30 AM WOD

12 Rounds

3

Amica
Cooke

9:30 AM WOD

11 Rounds

s/u

3

Hayli
Librande

9:30 AM WOD

11 Rounds

4

Matthew
Ptacek

3:30 PM WOD

9 Rounds

3 rounds of at least 105 du

5

Adam
Librande

6:00 AM WOD

0 Rounds

SU w/ DU attempts