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Metcon

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Workout

Wed 7-17-19s

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:
1. Row 500m, max thrusters (75/45)
2. Bike 30/25 cal, max burpee pull ups
3. Run 400m, max ball slams (50/30#)
repeat

score is total reps after the buy in (run, bike, row). scale as needed.

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

Whiteboard:

Wednesday, July 17, 2019

Clients:

Clients

1

Mike
McIntosh

6:30 PM WOD

211 Reps

DEATH

2

Bjoern
Bollmann

3:30 PM WOD

205 Reps

3

Private

3:30 PM WOD

203 Reps

4

Teresa
Anderson

6:30 PM WOD

196 Reps

35# thruster 1st round

5

Nikki
Nelson

12:00 PM WOD

192 Reps

6

Andy
Froningisd ...

4:30 PM WOD

180 Reps

7

Private

8:30 AM WOD

179 Reps

7

Shannon
Boling

6:00 AM WOD

179 Reps

8

Stephen
Carroll

3:30 PM WOD

176 Reps

9

Riley
Alfaqeeh

5:30 PM WOD

175 Reps

55# thrusters

10

Jenni
Bollmann

3:30 PM WOD

174 Reps

11

Amy
Tooley

12:00 PM WOD

169 Reps

12

Tabitha
Dean

9:30 AM WOD

162 Reps

13

Collin
Kayser

5:30 PM WOD

154 Reps

14

Shane
Doyle

6:00 AM WOD

143 Reps

14

TIMMY

4:30 PM WOD

143 Reps

15

Adolfo
Aldana

5:00 AM WOD

138 Reps

16

Jessica
Warburton

6:30 PM WOD

132 Reps

17

John
Foley

12:00 PM WOD

108 Reps

18

Michael
McCarthy

12:00 PM WOD

101 Reps

19

Lindsey
Angell

5:30 PM WOD

84 Reps

20

James
Mullins

12:00 PM WOD

83 Reps

21

Rick
Metzger

4:30 PM WOD

0 Reps

i did rx, i didn't die, so there's that at least

22

Kay
Metzger

8:30 AM WOD

205 Reps

scaled big time d/t shoulder

23

Robert
Salberg

3:30 PM WOD

190 Reps

65# thruster/30#BS

24

Sheri
Baker

12:00 PM WOD

182 Reps

25

Marcia
Kauss

12:00 PM WOD

176 Reps

r 250, ft sq /10 db,bike 0,run 200 ball 10#slam, burpee bench

26

Claire
Nettleton

9:30 AM WOD

158 Reps

rd 1 jumping pull ups, rd 2 kip swings

27

Olivia
Dias

6:00 AM WOD

155 Reps

Front Rack Lunge

28

Cheryl
Pellegrini

5:00 AM WOD

152 Reps

scale: 35@ thruster

29

Brian
Houston

3:30 PM WOD

150 Reps

30

Colleen
Frazier

5:00 AM WOD

133 Reps

Rx except jumping pull-ups

31

Shawnette
Anderson

8:30 AM WOD

127 Reps

32

Jenniffer
Bakke

5:00 AM WOD

114 Reps

Jump pull up burpees

33

Scott
Bloom

8:30 AM WOD

104 Reps

34

Sara
Roth

8:30 AM WOD

103 Reps

35

Andy
Frank

12:00 PM WOD

100 Reps

36

Sherrill
Conley

8:30 AM WOD

91 Reps

ski, not run

37

Alyssa
Henry

4:30 PM WOD

82 Reps

35lb thrusters

38

Ruby
Martinez

5:00 AM WOD

30 Reps

burpes, ball throw, bar squat lift

39

Brittney
Mcintosh

6:30 PM WOD

0 Reps

didnt count

39

Julia
Alpernas

5:00 AM WOD

0 Reps

1. 16 2. 16 3. 20 @ 20#

39

Melissa
Gonzalez

6:30 PM WOD

0 Reps

Didnt count but I tried 😂