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Metcon

Metcon

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Workout

Tue 7-2-19s

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 - Reps)

EMOM 16:00
Odd: Max Dumbbell Bench (50's/35's)
Even: Max Chin Ups

Rx+ = 70/50# DB Bench

Chin Up Demo:
https://youtu.be/mTRT9O5r8Wg

3: Metcon (AMRAP - Rounds and Reps)

AMRAP 15:00
Bike 10/8 Calories
10 Ground to Overhead (75/55)*

* Increase GTO weight by 20/10 lbs every round

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

Whiteboard:

Tuesday, July 02, 2019

Clients:

Clients

1

Dave
sWolcott

12:00 PM WOD

158 Reps

2

Tony
Moul

3:30 PM WOD

157 Reps

3

Andy
Froningisd ...

4:30 PM WOD

146 Reps

4

Bjoern
Bollmann

3:30 PM WOD

139 Reps

5

Mike
McIntosh

5:30 PM WOD

121 Reps

70# db, strict chin ups

6

Peter
Kauss

6:30 PM WOD

112 Reps

70s, 57 chin, 65 bench

6

TIMMY

3:30 PM WOD

112 Reps

7

Steve
South

12:00 PM WOD

92 Reps

80 lb DBs

8

Matt
Polacek

6:30 PM WOD

166 Reps

9

Kristopher
Elliott

6:30 PM WOD

165 Reps

10

Matthew
Ptacek

4:30 PM WOD

150 Reps

11

Olivia
Dias

5-7 AM Open Gym

120 Reps

11

Stephen
Carroll

4:30 PM WOD

120 Reps

12

Amanda
Koonce

3:30 PM WOD

111 Reps

13

Private

4:30 PM WOD

107 Reps

14

Jamie
Johnson

4:30 PM WOD

104 Reps

15

Nikki
Nelson

9:30 AM WOD

91 Reps

16

Amy
Tooley

9:30 AM WOD

85 Reps

17

Conner
Winkler

12:00 PM WOD

80 Reps

18

Tabitha
Dean

9:30 AM WOD

72 Reps

19

Sam
Weitnauer

5:30 PM WOD

0 Reps

20

Jose
Miranda

5-7 AM Open Gym

220 Reps

21

Madeline
Nowell

3:30 PM WOD

206 Reps

20# db / jumping chin up

22

Claire
Nettleton

9:30 AM WOD

191 Reps

25# dumbbells (144) 47 chin ups, each included a jumping start

23

Colleen
Frazier

5-7 AM Open Gym

186 Reps

30# dB; biceps barbell curls

24

Dale
Mizer

5-7 AM Open Gym

180 Reps

40# DB 45# BB Curls

25

Jessica
Warburton

6:30 PM WOD

150 Reps

25lbs jumping chin ups

26

Ona
Lisa Wolcott

12:00 PM WOD

134 Reps

30 # DB jumping pullups

27

Susan
Taylor

3:30 PM WOD

130 Reps

20#db,jumping

28

Andy
Frank

12:00 PM WOD

129 Reps

50lb db jump chinups

29

Lindsey
Angell

5:30 PM WOD

128 Reps

30

Lisa
Nair

9:30 AM WOD

120 Reps

20 DB band

31

Kelly
Warburton

6:30 PM WOD

118 Reps

32

Lisa
Udland

12:00 PM WOD

115 Reps

25#, ring chin up

33

Jenni
Bollmann

12:00 PM WOD

110 Reps

35# & jumping chin-ups

34

Sheri
Baker

12:00 PM WOD

99 Reps

35

Stephanie
Foley

9:30 AM WOD

98 Reps

20lb dumbells; banded chin ups

36

Hayli
Librande

9:30 AM WOD

96 Reps

25# db

37

Matt
Ratcliffe

4:30 PM WOD

90 Reps

60# 40 reps chinups 50 reps

38

Jenna
Rios

4:30 PM WOD

82 Reps

35 db

39

Alyssa
Henry

4:30 PM WOD

6 Reps

20lb dumbbells

40

Cheryl
Pellegrini

5-7 AM Open Gym

0 Reps

15 per couplet, 25# db's