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Metcon

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Workout

Fri 6-21-19s

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: Metcon (AMRAP - Rounds and Reps)

AMRAP 40:00, teams of 2:
40 BW Bench Press
40 BW Cleans
Run 800m (each person runs 400m split anyway)

BW = bodweight, scale as needed

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

Whiteboard:

Friday, June 21, 2019

Clients:

Male Clients

1

Thanh
Vo

5:00 AM WOD

4 + 65

2

Andy
Froningisd ...

3:30 PM WOD

3 + 9

195# with Tony M.

2

Tony
Moul

4:30 PM WOD

3 + 9

andy 195

2

Tony
Moul

3:30 PM WOD

3 + 9

195#

3

Paul
Jones

4:30 PM WOD

3 + 0

190 lbs w/ Chris D

4

Casey
Craig

3:30 PM WOD

2 + 70

@ 205

5

Dale
Mizer

6:00 AM WOD

4 + 65

w/ Matt BP 95 C 115

5

Matt
O'Connor

6:00 AM WOD

4 + 65

115#

6

Adam
Librande

6:00 AM WOD

4 + 17

BP/Clean 115#

7

Bill
Berman

6:00 AM WOD

4 + 5

8

Andy
Frank

12:00 PM WOD

3 + 90

155 Bench, 115 Snatch

9

Jeffrey
Lowe

4:30 PM WOD

3 + 34

135/115/105/105 BP, 85 cleans

10

Conner
Winkler

9:30 AM WOD

3 + 30

135 Bench 115 clean 800M Run All By Myself

11

Private

8:30 AM WOD

3 + 26

11

Scott
Bloom

8:30 AM WOD

3 + 26

12

Robert
Salberg

5:30 PM WOD

3 + 20

13

Chris
Dunlap

4:30 PM WOD

3 + 0

13

John
Foley

12:00 PM WOD

3 + 0

165# bp, 135# clean, w Jamie

13

Ryan
Roque

5:30 PM WOD

3 + 0

clean 55 bench 85

14

Collin
Kayser

5:30 PM WOD

2 + 120

175 bench, RX cleans

14

Michael
McCarthy

12:00 PM WOD

2 + 120

125 bench and 115 cleans

15

Alan
Koreiva

6:00 AM WOD

0 + 40

225 185

Female Clients

1

Lynette
Hawkins

12:00 PM WOD

5 + 35

2

Marcia
Kauss

12:00 PM WOD

4 + 175

at rack b suats, cleans 15 #, jog 00 x3

3

Jamie
Johnson

6:00 AM WOD

4 + 41

85/125

3

Jenna
Rios

6:00 AM WOD

4 + 41

85/125

4

Private

6:00 AM WOD

4 + 5

5

Maylea
Tooze

9:30 AM WOD

4 + 0

Bench Press-75lbs Power cleans- 85lbs

5

Nikki
Nelson

9:30 AM WOD

4 + 0

75/115

6

Olivia
Dias

6:00 AM WOD

3 + 155

85#/105# with Jenni

7

Stephanie
Foley

9:30 AM WOD

3 + 80

45 lb bars.

7

Tabitha
Dean

9:30 AM WOD

3 + 80

85#/115#

8

Cheryl
Pellegrini

5:00 AM WOD

3 + 60

w/Colleen F scale: 60#clean; 70#bench

8

Colleen
Frazier

5:00 AM WOD

3 + 60

w/cheryl 85#

9

Jess
morgan

8:30 AM WOD

3 + 57

125# clean 85# bench

10

Lori
Pietrok

4:30 PM WOD

3 + 34

11

Tania
Roque

5:30 PM WOD

3 + 0

clean 55 bench 85

12

Claire
Nettleton

12:00 PM WOD

2 + 120

95# bench 75# clean 2 x 200 m run each rd partners w/Mike McCarth...

13

Sherrill
Conley

8:30 AM WOD

2 + 60

35# clean 55# bench

14

Ava
Spike

5:30 PM WOD

2 + 50

65# cleans then 5 at 70#

15

Melissa
Gonzalez

12:00 PM WOD

2 + 0

65