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Metcon

Metcon

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Workout

Wed 7-31-19s

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 (Calories)

Max Cals on Assault Bike in 2 minutes

3: Metcon (Time)

3 rounds
21/15 cal row
75 double unders

Directly into

3 rounds
20 DB snatches@50/35
12 Lateral burpee over DB

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

Whiteboard:

Wednesday, July 31, 2019

Clients:

Clients

1

John
Richey

8:30 AM WOD

64 Calories

2

Tony
Moul

5:30 PM WOD

54 Calories

3

Bjoern
Bollmann

3:30 PM WOD

49 Calories

4

Chris
Dunlap

3:30 PM WOD

47 Calories

4

Collin
Kayser

5:30 PM WOD

47 Calories

5

Dale
Mizer

6:00 AM WOD

45 Calories

6

Kristopher
Elliott

5:30 PM WOD

44 Calories

7

Joe
Chase

6:30 PM WOD

43 Calories

7

Michael
Robinson

5:00 AM WOD

43 Calories

7

Mike
McIntosh

6:30 PM WOD

43 Calories

8

Jeffrey
Lowe

4:30 PM WOD

39 Calories

9

Keith
Sekishiro

5:30 PM WOD

38 Calories

10

Robert
Salberg

5:30 PM WOD

35 Calories

11

Jenni
Bollmann

3:30 PM WOD

34 Calories

11

Julia
Haney

6:00 AM WOD

34 Calories

12

Matt
Polacek

12:00 PM WOD

33 Calories

12

Stephanie
Hull

9:30 AM WOD

33 Calories

13

Adolfo
Aldana

6:00 AM WOD

32 Calories

14

Adam
Librande

6:00 AM WOD

31 Calories

14

Amanda
Koonce

3:30 PM WOD

31 Calories

14

Melissa
Maurer

6:30 PM WOD

31 Calories

15

Kila
Dunham

8:30 AM WOD

30 Calories

15

Lynette
Hawkins

12:00 PM WOD

30 Calories

16

Jess
morgan

8:30 AM WOD

29 Calories

17

Riley
Alfaqeeh

5:30 PM WOD

28 Calories

17

Sheri
Baker

9:30 AM WOD

28 Calories

18

Shannon
Boling

9:30 AM WOD

26 Calories

19

Colleen
Frazier

5:00 AM WOD

23 Calories

20

Claire
Nettleton

9:30 AM WOD

22 Calories

21

Olivia
Dias

6:00 AM WOD

21 Calories

22

Tabitha
Dean

8:30 AM WOD

2700 Calories

LMAO

23

Andy
Frank

12:00 PM WOD

44 Calories

24

Julio
Molina

6:30 PM WOD

41 Calories

25

Scott
Bloom

8:30 AM WOD

38 Calories

26

Chris
Rasmussen

6:30 PM WOD

37 Calories

27

Garry
Plotts

3:30 PM WOD

30 Calories

27

Teresa
Anderson

4:30 PM WOD

30 Calories

28

Tiana
Aldana

6:30 PM WOD

28 Calories

29

Alyssa
Henry

4:30 PM WOD

27 Calories

30

Jenniffer
Bakke

5:00 AM WOD

26 Calories

31

Jody
Chase

6:30 PM WOD

25 Calories

31

Lindsey
Angell

5:30 PM WOD

25 Calories

32

Taygan
Frazier

5:00 AM WOD

23 Calories

33

Nicole
Johnson

8:30 AM WOD

22 Calories

34

Cheryl
Pellegrini

5:00 AM WOD

21 Calories

34

Tommy
Funk

6:30 PM WOD

21 Calories

35

Julia
Alpernas

5:00 AM WOD

20 Calories

35

Kay
Metzger

8:30 AM WOD

20 Calories

36

Melissa
Gonzalez

5:00 AM WOD

19 Calories

2:00 minutes

37

Thais
Rodick

5:00 AM WOD

17 Calories

15

38

Marcia
Kauss

12:00 PM WOD

15 Calories

row, jm rope x 25 x3

38

Ruby
Martinez

5:00 AM WOD

15 Calories

bike-2min

38

Sherrill
Conley

8:30 AM WOD

15 Calories

39

Denise
P

12:00 PM WOD

14 Calories

39

Toni
Aldana

5:00 AM WOD

14 Calories

40

Heidi
Chin

12:00 PM WOD

0 Calories

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