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Back Squat

Metcon

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WOD

Tue 6-11-19s

1: Squat Warm Up

Row 500m
2 rounds:
20 Leg Swings
Lunge down (with twist)
Butt-kickers back
10 Goblet squats w/hold
High Kicks down
Spiderman crawl back

2: Back Squat (30 Reps AHAP in 25:00)

record lightest weight used

3: Metcon (AMRAP - Rounds and Reps)

AMRAP 13:00
Run 100m
3 rounds of:
5 Wall Ball Shots (20/14)
5 Toes to bar

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Whiteboard:

Tuesday, June 11, 2019

Athletes:

Leaderboard

Back Squat
Mike McIntosh		30 x 1 @ 290 lbs
Dave sWolcott		30 x 1 @ 275 lbs
Joe Chase		30 x 1 @ 275 lbs

Athletes

1

Mike
McIntosh

5:30 PM WOD

30 x 1 @ 290 lbs

10x3

2

Dave
sWolcott

9:30 AM WOD

30 x 1 @ 275 lbs

2

Joe
Chase

6:30 PM WOD

30 x 1 @ 275 lbs

5x5,3,2

3

Andy
Wodtiger

4:30 PM WOD

30 x 1 @ 265 lbs

camber bar

3

Cody
Labahn

4:30 PM WOD

30 x 1 @ 265 lbs

4

Chris
Dunlap

3:30 PM WOD

30 x 1 @ 255 lbs

5

Private

9:30 AM WOD

30 x 1 @ 250 lbs

6

Casey
Craig

4:30 PM WOD

30 x 1 @ 245 lbs

6

Tony
Moul

3:30 PM WOD

30 x 1 @ 245 lbs

7

Andrea
Krahmer

5:30 PM WOD

30 x 1 @ 235 lbs

8

Matthew
Ptacek

3:30 PM WOD

30 x 1 @ 225 lbs

8

Sam
Weitnauer

6:30 PM WOD

30 x 1 @ 225 lbs

9

Peter
Kauss

5:30 PM WOD

30 x 1 @ 205 lbs

235x4, no belt, no lifters

10

Brittney
Mcintosh

5:30 PM WOD

30 x 1 @ 195 lbs

15@ #210 / 15@ #195

11

Bensen
Craig

4:30 PM WOD

30 x 1 @ 185 lbs

11

Collin
Kayser

5:30 PM WOD

30 x 1 @ 185 lbs

245 heaviest

11

Kristopher
Elliott

5:30 PM WOD

30 x 1 @ 185 lbs

last rep 245

12

Colleen
Frazier

5-7 AM Open Gym

30 x 1 @ 175 lbs

12

Jess
morgan

9:30 AM WOD

30 x 1 @ 175 lbs

12

Nikki
Nelson

9:30 AM WOD

30 x 1 @ 175 lbs

13

Alex
Humphreys

6:30 PM WOD

30 x 1 @ 165 lbs

14

TIMMY

3:30 PM WOD

30 x 1 @ 160 lbs

Camber Bar

15

Andy
Frank

12:00 PM WOD

30 x 1 @ 155 lbs

16

Claire
Nettleton

9:30 AM WOD

30 x 1 @ 135 lbs

15@135#, 15@145#

16

Jody
Chase

6:30 PM WOD

30 x 1 @ 135 lbs

16

Jose
Miranda

5-7 AM Open Gym

30 x 1 @ 135 lbs

16

Michael
McCarthy

12:00 PM WOD

30 x 1 @ 135 lbs

17

Teresa
Anderson

3:30 PM WOD

30 x 1 @ 125 lbs

18

Sheri
Baker

12:00 PM WOD

30 x 1 @ 115 lbs

19

Cheryl
Pellegrini

5-7 AM Open Gym

30 x 1 @ 85 lbs

85-105

19

Denise
P

12:00 PM WOD

30 x 1 @ 85 lbs

12 at 95#

19

Hayli
Librande

9:30 AM WOD

30 x 1 @ 85 lbs

19

Lindsey
Angell

6:30 PM WOD

30 x 1 @ 85 lbs

19

Livie
Foley

9:30 AM WOD

30 x 1 @ 85 lbs

20

Raquel
Del Razo

6:30 PM WOD

30 x 5 @ 75 lbs

21

Amy
Farm

9:30 AM WOD

30 x 1 @ 65 lbs

8 sets at 75#

21

Lisa
Nair

12:00 PM WOD

30 x 1 @ 65 lbs

22

Leslie
Scher

9:30 AM WOD

30 x 2 @ 20 lbs

23

Keith
Sekishiro

5:30 PM WOD

20 x 1 @ 195 lbs

23

Steve
South

3:30 PM WOD

12 x 1 @ 315 lbs