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Metcon

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Workout

Wed 5-1-19s

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 and Reps)

6 rounds, 5:00 each round, 1:00 rest between:

A. AMRAP 5:00
Row 15 calories
50 Double Unders (100 SU)

B. AMRAP 5:00
10 rounds: 1 Squat + 1 box jump (24/20")
15 Sit Ups

C. AMRAP 5:00
12 Kettlebell swings (53/35)
Run 50m

Do each twice :)

scale as needed.

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

Whiteboard:

Wednesday, May 01, 2019

Clients:

Clients

1

Mike
McIntosh

5:30 PM WOD

28 + 31

2

Andy
Froningisd ...

5:30 PM WOD

22 + 59

3

Tabitha
Dean

9:30 AM WOD

22 + 36

4

Joe
Chase

6:30 PM WOD

21 + 41

5

Peter
Kauss

5:30 PM WOD

21 + 37

row: 3+15cal+20DU/3+0 box: 3/2, KB: 5/5+2

6

Amy
Tooley

9:30 AM WOD

20 + 47

7

Paul
Jones

4:30 PM WOD

20 + 40

8

Adam
Librande

6:00 AM WOD

20 + 32

8

TIMMY

12:00 PM WOD

20 + 32

9

Alan
Koreiva

6:00 AM WOD

20 + 0

10

Olivia
Dias

6:00 AM WOD

19 + 20

11

Chris
Dunlap

12:00 PM WOD

18 + 58

12

Private

6:00 AM WOD

18 + 38

13

Cody
Labahn

4:30 PM WOD

14 + 48

14

Nikki
Nelson

9:30 AM WOD

12 + 83

13+17 not RX

15

Steve
South

5:30 PM WOD

0 + 0

16

Robert
Salberg

5:30 PM WOD

33 + 54

17

Teresa
Anderson

4:30 PM WOD

24 + 46

18

Lisa
Udland

12:00 PM WOD

20 + 117

100 SU, Yellow

19

Jody
Chase

6:30 PM WOD

20 + 75

all rx except step ups

20

Jenni
Bollmann

8:30 AM WOD

20 + 65

Scaled box jumps to step ups... ankle.

21

Claire
Nettleton

3:30 PM WOD

20 + 21

12" box jumps

22

Katrina
Carlson

4:30 PM WOD

20 + 0

23

Colleen
Frazier

5:00 AM WOD

19 + 39

SU

24

Sheri
Baker

8:30 AM WOD

19 + 10

Lots of modifications

25

Hayli
Librande

9:30 AM WOD

18 + 93

scaled!!

26

Kay
Metzger

8:30 AM WOD

18 + 61

yellow kb

27

Joseph
McClish

6:30 PM WOD

18 + 60

28

Donna
Waterman

5:00 AM WOD

18 + 6

29

Erica
Zaluskey

8:30 AM WOD

17 + 33

15kb, small box jumps, single unders

30

Denise
P

12:00 PM WOD

17 + 19

SU Pink KB

31

Adolfo
Aldana

6:00 AM WOD

17 + 0

32

Amica
Cooke

9:30 AM WOD

16 + 49

yellow KB S/U

33

Cheryl
Pellegrini

5:00 AM WOD

16 + 34

scale: DU - practice high jumps; box jump rd 1; step up rd 2; 4 c...

34

Caroline
Nettleton

3:30 PM WOD

16 + 16

35

Alyssa
Henry

5:00 AM WOD

16 + 1

36

Sherrill
Conley

8:30 AM WOD

14 + 62

37

Erin
Ibarra

12:00 PM WOD

13 + 36

38

Conner
Winkler

5:30 PM WOD

13 + 21

RX, But Dubs

39

Angela
Swan

9:30 AM WOD

12 + 40

40

Thais
Rodick

5:00 AM WOD

6 + 21

4 of A 7 of B 10 of C, 35 lbs KB

41

Julie
Nole

5:00 AM WOD

6 + 2

42

Julia
Alpernas

5:00 AM WOD

6 + 0

Not sure how it works A- 4 B-3.5 C-8 using 8 lb

43

Ekaette
Udosenata

5:00 AM WOD

4 + 15

44

Linda
Nye

6:30 PM WOD

2 + 3

45

Marcia
Kauss

12:00 PM WOD

0 + 351

tough enough

46

Merissa
White

12:00 PM WOD

0 + 0