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Bent Over Row

Metcon

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WOD

Tue 6-26-18

1: General Warm Up 3

500m Row
3 rounds of:
10 Kip Swings
banded side shuffle D&B
10 slow squats with 3 sec pause
10 push ups with downward dog finish

2: Metcon (No Measure)

Core Accessory (9 min)
3 Rounds
:45w/:15r
Hollow Hold
Superman Hold
Max V-Ups

Basics - :30w/:30r

3: Bent Over Row (3-3-3-3-3)

Complete 15 Push-ups in between sets (5 rds)

4: Metcon (Time)

Complete
20 Double Unders
20-18-16....6-4-2
Alternating DB Snatches (50/35)

20 DU’s every round

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

Whiteboard:

Tuesday, June 26, 2018

Athletes:

Leaderboard

Bent Over Row
Tony Moul		1 x 3 @ 215 lbs
Vince Baker		1 x 3 @ 185 lbs
Michael Toma		1 x 3 @ 185 lbs

Athletes

1

Treven
Upkes

5:30 PM WOD

1 x 3 @ 225 lbs

2

Brandon
Kelly

5:30 PM WOD

5 x 3 @ 215 lbs

2

Tony
Moul

12:00 PM WOD

1 x 3 @ 215 lbs

3

Billy
Montgomery

9:30 AM WOD

5 x 3 @ 185 lbs

3

Dave
sWolcott

9:30 AM WOD

5 x 3 @ 185 lbs

3

Paul
Vasend

5-7 AM Open Gym

5 x 3 @ 185 lbs

3

Steven
DeLess

4:30 PM WOD

5 x 3 @ 185 lbs

3

Michael
Toma

6:00 AM WOD

1 x 3 @ 185 lbs

3

Perry
DeJoode

4:30 PM WOD

1 x 3 @ 185 lbs

3

Vince
Baker

6:00 AM WOD

1 x 3 @ 185 lbs

4

Jamie
Teeples

12:00 PM WOD

2 x 3 @ 175 lbs

4

Alex
Przybylowski

5:30 PM WOD

1 x 3 @ 175 lbs

4

Casey
Lucas

6:30 PM WOD

1 x 3 @ 175 lbs

5

Chris
Dunlap

4:30 PM WOD

5 x 3 @ 165 lbs

5

Curt
Wagner

4:30 PM WOD

5 x 3 @ 165 lbs

5

Josh
Hunt

4:30 PM WOD

1 x 3 @ 165 lbs

5

Keith
Sekishiro

5-7 AM Open Gym

1 x 3 @ 165 lbs

6

TIMMY

5:30 PM WOD

2 x 3 @ 155 lbs

3 at 135,2 at 155

6

Thanh
Vo

5-7 AM Open Gym

1 x 3 @ 155 lbs

7

David
Ludi

5:30 PM WOD

1 x 3 @ 135 lbs

7

Ethan
Talmage

5:30 PM WOD

1 x 3 @ 135 lbs

7

Michael
McCarthy

12:00 PM WOD

1 x 3 @ 135 lbs

8

Toni
Blair

4:30 PM WOD

1 x 3 @ 125 lbs

9

Tom
Dalke

4:30 PM WOD

1 x 3 @ 115 lbs

10

Teddi
Tate

4:30 PM Basics

1 x 3 @ 110 lbs

11

Amy
Holcomb

4:30 PM WOD

5 x 3 @ 105 lbs

11

Katie
Ingram

6:30 PM WOD

5 x 3 @ 105 lbs

good weight

11

Sarah
Taylor-Green

4:30 PM WOD

5 x 3 @ 105 lbs

11

Tammy
Fleming

9:30 AM WOD

5 x 3 @ 105 lbs

11

Michael
Robinson

3:30 PM WOD

1 x 3 @ 105 lbs

11

Mindi
Ashby

6:00 AM WOD

1 x 3 @ 105 lbs

11

Sara
Brown

3:30 PM WOD

1 x 3 @ 105 lbs

12

Sarah
Kelly

4:30 PM WOD

5 x 3 @ 100 lbs

13

Veronica
Wilcox

6:00 AM WOD

5 x 3 @ 95 lbs

13

Amanda
Koonce

12:00 PM WOD

4 x 3 @ 95 lbs

13

Samantha
Loucks

5:30 PM WOD

4 x 3 @ 95 lbs

14

Bjoern
Bollmann

3:30 PM WOD

10 x 10 @ 90 lbs

single hand, super set with bench 10*10@175

15

Ashley
Zollman

6:30 PM WOD

5 x 3 @ 85 lbs

15

Hayli
Librande

4:30 PM Basics

5 x 3 @ 85 lbs

15

Ona
Lisa Wolcott

9:30 AM WOD

5 x 3 @ 85 lbs

15

Lisa
Udland

12:00 PM WOD

1 x 3 @ 85 lbs

15

Liz
Marik

6:30 PM WOD

1 x 3 @ 85 lbs

16

Kay
Metzger

12:00 PM WOD

1 x 3 @ 80 lbs

17

Claire
Nettleton

9:30 AM WOD

5 x 3 @ 75 lbs

1 set of 3 @ 85#

17

Courtney
Prokosch

5-7 AM Open Gym

5 x 3 @ 75 lbs

17

Private

3:30 PM WOD

1 x 3 @ 75 lbs

17

Marin
Kennedy

6:30 PM WOD

1 x 3 @ 75 lbs

18

Gab
Ludi

5:30 PM WOD

1 x 3 @ 70 lbs

18

Glory
Perdue

5:30 PM WOD

1 x 3 @ 70 lbs

19

Private

6:30 PM WOD

3 x 3 @ 65 lbs

20

Tori
Shine

5:30 PM WOD

5 x 3 @ 55 lbs

21

Nick
Anderson

5:30 PM WOD

5 x 3 @ 50 lbs

22

Brenda
Harrington

5:30 PM WOD

4 x 3 @ 15 lbs

23

Jenni
Bollmann

3:30 PM WOD

1 x 3 @ 0 lbs

bench 10X10 @75#

23

Kelly
Hood

5-7 AM Open Gym

1 x 3 @ 0 lbs