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Metcon

Metcon

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Workout

Tue 6-18-19s

1: Billy's Warm Up

3 rounds:
15 cal row
10-15 push-ups
10-15 pull-ups
30 hollow rocks

2: Metcon (AMRAP - Reps)

EMOM 16:00
Odd: Max bar dips
Even: Max ring pull ups

Dip technique: https://youtu.be/KoZzFm3BxEM
Ring Pull Ups: https://youtu.be/dhalIpVGju0

Basics: Jumping bar dips, banded dips, or push ups + ring rows
Int: Jumping bar dips or banded dips + jumping ring pull ups
Ad: as written (strict dips and pull ups)
Rx+: ring muscle ups every minute, one unbroken set every minute.

3: Metcon (AMRAP - Rounds and Reps)

AMRAP 20:00
Bike 14/11 cal
14 Dumbell Cleans (2x DB 50/35s)
11 Toes to bar (22 Sit Ups)

scale DB weight as needed

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

Whiteboard:

Tuesday, June 18, 2019

Clients:

Clients

1

Andy
Froningisd ...

12:00 PM WOD

160 Reps

2

Paul
Jones

4:30 PM WOD

126 Reps

3

Conner
Winkler

9:30 AM WOD

124 Reps

4

Peter
Kauss

5:30 PM WOD

96 Reps

56dips + 40 ring pu

5

Kristopher
Elliott

4:30 PM WOD

93 Reps

6

Amanda
Koonce

9:30 AM WOD

60 Reps

7

Jamie
Johnson

5:30 PM WOD

52 Reps

8

Jenna
Rios

5:30 PM WOD

36 Reps

9

Private

9:30 AM WOD

152 Reps

10

Kay
Metzger

9:30 AM WOD

90 Reps

11

Jessica
Warburton

6:30 PM WOD

80 Reps

11

Kelly
Warburton

6:30 PM WOD

80 Reps

11

Raquel
Del Razo

6:30 PM WOD

80 Reps

jumping dip bar

12

Amy
Farm

9:30 AM WOD

75 Reps

13

Claire
Nettleton

9:30 AM WOD

72 Reps

48 red band pull ups about 3 bar dips or about 30 sec hand each r...

14

Jose
Miranda

5-7 AM Open Gym

64 Reps

15

TIMMY

3:30 PM WOD

44 Reps

just pullups

16

Delia
Miranda

9:30 AM WOD

0 Reps

I did not count 🤣😂

16

Ona
Lisa Wolcott

9:30 AM WOD

0 Reps

Bench and assisted dips

16

Teresa
Anderson

4:30 PM WOD

0 Reps