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Metcon

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Workout

Wed 7-3-19s

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 (AMRAP - Reps)

6 rounds, 5:00 each round (1:00 rest between)
Rd 1: Row 600m, then max burpee box jumps (24/20")
Rd 2: Run 500m, then max DB Thrusters (1x DB 50/35)

repeat for rounds 3,4,5,6

Score is combined reps of burpee box jumps and thrusters

scale as needed, Rx+ = 70/50# Thrusters

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

Whiteboard:

Wednesday, July 03, 2019

Clients:

Clients

1

Andrew
Barcomb

5:30 PM WOD

145 Reps

2

Heather
Leaks

5:30 PM WOD

133 Reps

3

Amanda
Koonce

3:30 PM WOD

90 Reps

4

Nikki
Nelson

9:30 AM WOD

173 Reps

5

Andy
Wodtiger

4:30 PM WOD

158 Reps

6

Paul
Jones

4:30 PM WOD

153 Reps

7

Collin
Kayser

6:30 PM WOD

152 Reps

8

Casey
Craig

3:30 PM WOD

143 Reps

9

Amy
Tooley

9:30 AM WOD

138 Reps

10

Adam
Librande

6:00 AM WOD

136 Reps

11

Kristopher
Elliott

6:30 PM WOD

134 Reps

50 bbj, 84 thrusters

12

Private

12:00 PM WOD

127 Reps

13

Tabitha
Dean

9:30 AM WOD

123 Reps

14

Maylea
Tooze

3:30 PM WOD

122 Reps

35lbs

15

TIMMY

5:30 PM WOD

117 Reps

16

Alan
Koreiva

5:00 AM WOD

98 Reps

17

Dale
Mizer

6:00 AM WOD

85 Reps

18

Michael
McCarthy

12:00 PM WOD

75 Reps

19

Adolfo
Aldana

6:00 AM WOD

74 Reps

20

Jose
Miranda

6:00 AM WOD

51 Reps

21

Claire
Nettleton

9:30 AM WOD

159 Reps

12" box jumps 25# dumbbell thrusters

22

Lynette
Hawkins

9:30 AM WOD

152 Reps

#25

23

Livie
Foley

9:30 AM WOD

135 Reps

24

Lori
Pietrok

6:30 PM WOD

131 Reps

25

Shawnette
Anderson

8:30 AM WOD

123 Reps

30# DB

26

Sherrill
Conley

8:30 AM WOD

122 Reps

27

Cheryl
Pellegrini

5:00 AM WOD

119 Reps

25#db

28

Jenniffer
Bakke

5:00 AM WOD

114 Reps

29

Matt
Ratcliffe

4:30 PM WOD

102 Reps

2:15 600m row 2:30 500m run 50lb db

30

Marcia
Kauss

12:00 PM WOD

100 Reps

row 400, max burpee r0w 200 db thrusters

31

Hayli
Librande

8:30 AM WOD

99 Reps

step ups, 30# db

32

Scott
Bloom

8:30 AM WOD

92 Reps

33

Lindsey
Angell

5:30 PM WOD

84 Reps

34

Marnie
Jewell

9:30 AM WOD

72 Reps

35

Colleen
Frazier

5:00 AM WOD

68 Reps

30#db; stepups...pathetic

36

Sara
Roth

9:30 AM WOD

65 Reps

37

Alyssa
Henry

5:30 PM WOD

64 Reps

20lb

38

Ekaette
Udosenata

5:00 AM WOD

6 Reps

39

Melissa
Gonzalez

5:30 PM WOD

5 Reps

25llb dumbell

40

Julia
Alpernas

5:00 AM WOD

0 Reps

10 burbee box jumps per round, 10 lb weight- 7 per round