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Metcon

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Workout

Wed 8-8-18

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 (Time)

Teams of 2!!!!
CHIPPER for time

50 Cal Bike or 75 Cal Row
100 Double unders
50 DB Snatches (50/35)
25 Alt Lunges w/ DB
80 Double unders
40 DB Snatches (50/35)
20 Alt Lunges w/ DB
60 Double unders
30 DB Snatches (50/35)
15 Alt Lunges w/ DB
40 Double unders
20 DB Snatches (50/35)
10 Alt Lunges w/ DB
20 Double unders
10 DB Snatches (50/35)
5 Alt Lunges w/ DB
50 Cal Bike or 75 Cal Row

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

Whiteboard:

Wednesday, August 08, 2018

Clients:

Male Clients

1

Billy
Montgomery

5:00 AM WOD

18:31

W/ pablo m.

2

Joe
Chase

6:30 PM WOD

20:24

Wife’s partner

3

Shawn
Johnson

5:30 PM WOD

24:00

Weighted singles

4

Cody
Labahn

4:30 PM WOD

26:27

RX+ W/Nathan

5

Bjoern
Bollmann

3:30 PM WOD

28:37

RX+

6

Brandon
Kelly

4:30 PM WOD

28:40

RX+--Sarah's rope fell apart round 2 so set us back a bit

7

TIMMY

3:30 PM WOD

28:58

with Rick

8

Andy
Froningisd ...

5:30 PM WOD

31:11

Rx+ 50 cal bike between rds

9

Shane
Doyle

6:00 AM WOD

20:00

10

Aaron
Dressler

9:30 AM WOD

20:54

singles instead of doubles

10

Matt
Thompson

9:30 AM WOD

20:54

partner w Aaron singles x3

11

Adam
Librande

6:00 AM WOD

21:00

12

Dale
Mizer

6:00 AM WOD

22:57

40# DB, SU x 2

13

Jose
Miranda

6:00 AM WOD

23:40

14

Chris
Rasmussen

5:30 PM WOD

24:00

50lb oh heavy roap 35 lunge

15

Kenny
Crabtree

6:30 PM WOD

25:00

35#

16

John
Foley

12:00 PM WOD

27:04

3-1 SUs, 50#, w Lisa

17

Rick
Metzger

3:30 PM WOD

28:58

heavy rope

18

Michael
Gillett

9:30 AM WOD

32:28

19

Curt
Wagner

3:30 PM WOD

37:34

RX+ w/ Toby

20

Moses
Navarro

4:30 PM WOD

0:00

Female Clients

1

Jessica
Warburton

5:30 PM WOD

21:04

2

Melissa
Maurer

6:00 AM WOD

21:21

Tab's partner

3

Amanda
Koonce

12:00 PM WOD

22:54

Ona's partner!

4

Olivia
Dias

6:00 AM WOD

22:57

5

Amy
Tooley

9:30 AM WOD

23:45

With Nikki

5

Nikki
Nelson

9:30 AM WOD

23:45

With Amy

6

Andrea
Krahmer

5:30 PM WOD

26:38

Bike 50cal each round

7

Heather
Leaks

5:30 PM WOD

28:17

Rx+ with Riley 💪💪

7

Riley
Alfaqeeh

5:30 PM WOD

28:17

With Heather 💪🏻

8

Jenni
Bollmann

3:30 PM WOD

28:37

rx+ baby

9

Sarah
Kelly

4:30 PM WOD

28:40

RX+-w/Brandon-rope fell apart rd 2

10

Kristina
Perrizo

5:30 PM WOD

15:45

1/2 reps @RX Did 1st 3 rds and last row

11

Teri
Parkerson

8:30 AM WOD

15:57

1/2 the workout on my own, #20 DB

12

Jody
Chase

6:30 PM WOD

20:24

30# all du w/Joe

13

Tabitha
Dean

6:00 AM WOD

21:21

3# heavy rope with Melissa

14

Claire
Nettleton

9:30 AM WOD

22:00

20# dumb bell Did solo, so the rests were my own.

15

Ona
Lisa Wolcott

12:00 PM WOD

22:54

25# 3:1 singles

16

Cheryl
Pellegrini

5:00 AM WOD

24:11

scale: 25# db; DU attempts (poor)

16

Colleen
Frazier

5:00 AM WOD

24:11

25#DB; 3Xsingles; bike

17

Kortnie
Crabtree

6:30 PM WOD

25:00

2:1 SU #25

18

Heidi
Chin

12:00 PM WOD

25:47

solo; box step ups 3xDU. supported lunges, 25# DB

19

Private

6:00 AM WOD

26:30

20

Lisa
Udland

12:00 PM WOD

27:04

30lb, su x 3

21

Hayli
Librande

9:30 AM WOD

30:00

clock stopped @ 30, finished shortly after. 25# db, 2:1 single un...

22

Stephanie
Foley

9:30 AM WOD

31:00

23

Halley
Parker

3:30 PM WOD

45:19

RX+

24

Andrea
Fugate

3:30 PM WOD

47:00

Rx+