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Overhead Squat

Metcon

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Workout

Thu 5-31-18

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: Overhead Squat (Establish 1 Rep Max)

2: Metcon (Time)

4-3-2 rope climb
16-12-8 Thruster@115/75

Basic- rope lowers and 75/55 thrusters
Int- 95/65
Adv-As written
RX+
Legless rope climbs and 155/105 thrusters

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

Whiteboard:

Thursday, May 31, 2018

Clients:

Male Clients

1

Jake
Johnson

4:30 PM WOD

1 x 1 @ 255 lbs

2

Billy
Montgomery

9:30 AM WOD

1 x 1 @ 245 lbs

3

John
Richey

3:30 Open Gym

1 x 1 @ 225 lbs

3

Perry
DeJoode

4:30 PM WOD

1 x 1 @ 225 lbs

4

Curt
Wagner

4:30 PM WOD

1 x 1 @ 207 lbs

5

Paul
Vasend

5-7 AM Open Gym

1 x 1 @ 205 lbs

6

Josh
Hunt

4:30 PM WOD

1 x 1 @ 195 lbs

6

Tony
Moul

12:00 PM WOD

1 x 1 @ 195 lbs

7

Aaron
Gerken

4:30 PM WOD

1 x 1 @ 190 lbs

8

Michael
Toma

3:30 Open Gym

1 x 1 @ 185 lbs

8

Paul
Jones

4:30 PM WOD

1 x 1 @ 185 lbs

8

Steven
DeLess

4:30 PM WOD

1 x 1 @ 185 lbs

9

Caedmon
Blair

3:30 Open Gym

1 x 1 @ 165 lbs

9

Joel
Turner

5:30 PM WOD

1 x 1 @ 165 lbs

10

Brent
Redpath

5:30 PM WOD

1 x 1 @ 155 lbs

11

Cameron
Follas

4:30 PM WOD

1 x 1 @ 145 lbs

12

Michael
Raaf

5-7 AM Open Gym

1 x 1 @ 125 lbs

13

Jon
Erickson

3:30 Open Gym

1 x 1 @ 105 lbs

13

Michael
George

4:30 PM WOD

1 x 1 @ 105 lbs

14

Chris
Rasmussen

5:30 PM WOD

1 x 1 @ 95 lbs

15

Eduardo
Brasileiro

6:00 AM WOD

1 x 1 @ 75 lbs

15

Shawn
Johnson

4:30 PM WOD

1 x 1 @ 75 lbs

focus on form

Female Clients

1

Riley
Alfaqeeh

5:30 PM WOD

1 x 1 @ 210 lbs

2

Haley
Bury

5:30 PM WOD

1 x 1 @ 165 lbs

3

Alexis
Shimada

4:30 PM WOD

1 x 1 @ 155 lbs

4

Ali
Parkerson

4:30 PM WOD

1 x 1 @ 152 lbs

5

Josie
Blankenship

12:00 PM WOD

1 x 1 @ 115 lbs

6

Carol
Bolliger

4:30 PM WOD

1 x 1 @ 105 lbs

6

Krista
Sites

5:30 PM WOD

1 x 1 @ 105 lbs

6

Nikki
Nelson

9:30 AM WOD

1 x 1 @ 105 lbs

7

Olivia
Dias

5-7 AM Open Gym

1 x 1 @ 100 lbs

8

Amanda
Koonce

4:30 PM WOD

1 x 1 @ 95 lbs

9

Shawnette
Anderson

9:30 AM WOD

1 x 1 @ 90 lbs

10

Nicollette
Kennemer

4:30 PM WOD

1 x 1 @ 85 lbs

11

Samantha
O'Neil

5:30 PM WOD

1 x 1 @ 80 lbs

12

Sheri
Baker

5-7 AM Open Gym

2 x 1 @ 75 lbs

12

Aimee
Murphy

3:30 Open Gym

1 x 1 @ 75 lbs

12

Anna
Toma

3:30 Open Gym

1 x 1 @ 75 lbs

12

Jordan
Biehle

5:30 PM WOD

1 x 1 @ 75 lbs

13

Delia
Miranda

9:30 AM WOD

1 x 1 @ 60 lbs

13

Shannon
Redpath

4:30 PM WOD

1 x 1 @ 60 lbs

13

Tori
Shine

4:30 PM WOD

1 x 1 @ 60 lbs

14

Lindsay
Schramm

4:30 PM WOD

2 x 1 @ 55 lbs

14

Ona
Lisa Wolcott

12:00 PM WOD

2 x 1 @ 55 lbs

Too tired

14

Lisa
Nair

4:30 PM WOD

1 x 1 @ 55 lbs

15

Halley
Parker

4:30 PM WOD

1 x 1 @ 40 lbs

16

Ashley
Zollman

4:30 PM WOD

0 x 4 @ 65 lbs