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Components

Metcon

Settings

WOD

04/18/2016

Warm-up

400m run or 500m row
10 figure 8 shoulder swings
5 inch worms

2 rounds of
10 walking lunges
10 overhead squats
10 situps
5 pullups

20 double unders

Metcon

Metcon (Time)

For Time:
40 Wall Balls (20/14)
400m Run
40 Kettlebell Swings (53/35)
200m Run
40 Jumping Split Squats
400m Run
40 Air Squats

Rx+
60 Wall Balls (20/14)
400m Run
50 Kettlebell Swings (70/53)
200m Run
40 Jumping Split Squats
400m Run
30 Goblet Squats (70/53)

Mobility

Plantar Smash/Barbell Quad Smash/Couch Stretch

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

Whiteboard:

Monday, April 18, 2016

Male Athletes

1

Jeff
Wann

5:00 AM WOD

13:37

1st mobility day. Made up on Sunday 4-24. 28 days straight!

2

Henry
Kuo

9:00 AM WOD

15:23

3

Private

9:00 AM WOD

15:48

4

Manish
Patel

9:00 AM WOD

15:57

except used 53#

5

Joshua
Arrietta

5:00 PM WOD

16:24

6

Private

5:00 PM WOD

17:02

7

Chris
Cervantez

5:00 AM WOD

17:38

8

Jonah
Hoye

9:00 AM WOD

18:31

9

Tyler
White

3:30 PM WOD

19:07

10

Steve
Alvarez

3:30 PM WOD

21:09

11

Bill
Coats

7:00 PM WOD

12:52

12

Kevin
Emerson

5:00 PM WOD

15:23

RX weight - RX+ reps

13

Todd
Porter

7:00 PM WOD

15:50

14

Daniel
Arik

5:00 AM WOD

15:56

15

Jacob
Blasi

6:00 PM WOD

16:15

Rx+ movements and reps...53#

16

Steve
Hoye

6:00 PM WOD

16:28

After a pretty fun RB

17

Private

5:00 PM WOD

18:33

18

Kevin
Higgins

11:30 AM WOD

17:00

19

Kevin
Maltez

5:00 PM WOD

18:29

Rx+ numbers / Rx weights

20

Mike
Conyers

9:00 AM WOD

22:36

18kb

Female Athletes

1

Lauren
Sakiyama

9:00 AM WOD

16:03

2

Karley
LeQuia

11:30 AM WOD

16:54

Thanks for the push Lexi!

3

Sara
Rybacki

11:30 AM WOD

17:06

4

Janel
Coats

7:00 PM WOD

12:10

5

Ashley
Fallon

5:00 PM WOD

12:15

6

Mary
Brus

5:00 AM WOD

12:31

lung burnnn

7

Becca
Butler

5:00 PM WOD

12:39

8

Jean
Marie Harms

7:00 AM WOD

12:45

RB 1st

9

Katherine
Gregory

5:00 PM WOD

13:34

10

Jillian
Bauer

11:30 AM WOD

14:00

11

Jen
Riley

5:00 PM WOD

14:55

12

Erin
Conyers

9:00 AM WOD

14:58

44kb

13

Andrea
Brycsak

5:00 PM WOD

15:05

14

Carla
Vivar

5:00 AM WOD

15:32

15

Karen
Victorine

6:00 PM WOD

16:29

16

Victoria
Arrietta

5:00 PM WOD

16:53

17

Megan
Trent

5:00 PM WOD

11:49

sub 16# mb clean for wb

18

Janette
Walczak

7:00 PM WOD

15:48

OH.EM.GEE!!! I'm dying!

19

Private

5:00 AM WOD

17:58

20

Michele
Trent

5:00 PM WOD

18:36

21

Katy
Munson

5:00 PM WOD

19:07

22

Patti
Griffin

3:30 PM WOD

0:00

3 Rounds-20 KB swings, 10 push ups, 800 m fast walks