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Metcon

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Workout

Wed 8-29-18

1: General Warm Up 4

Row 500m then 2 rounds of:
30 sec. goblet squat hold (with KB)
10 Squats
20 leg swings each leg
30 sec. lunge stretch each leg
20 Torso twists (with KB)
12 Yoga push ups (hold head through the arms to finish)

2: Metcon (AMRAP - Rounds and Reps)

Teams of 2, AMRAP 30:00

30 Wall Ball Shots (20/14)
25 Toes to Bar
20 Cal. on the Assault Bike
Rest 1:00

one person works at a time, scale as needed.

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

Whiteboard:

Wednesday, August 29, 2018

Clients:

Clients

1

Aaron
Gerken

4:30 PM WOD

8 + 53

Jake

1

Jake
Johnson

4:30 PM WOD

8 + 53

AAron

2

Andy
Wodtiger

3:30 PM WOD

8 + 17

w/Chris Dunlap

2

Chris
Dunlap

3:30 PM WOD

8 + 17

with andy

3

Amanda
Koonce

3:30 PM WOD

7 + 52

With the illustrious Toby

3

Thanh
Vo

5:00 AM WOD

7 + 52

4

Casey
Craig

3:30 PM WOD

7 + 45

4

Hugh
Barnett

6:30 PM WOD

7 + 45

5

Jess
morgan

5:30 PM WOD

7 + 38

5

Tony
Moul

5:30 PM WOD

7 + 38

W/jess

6

Collin
Kayser

6:30 PM WOD

7 + 15

6

Kristopher
Elliott

6:30 PM WOD

7 + 15

7

Perry
DeJoode

12:00 PM WOD

6 + 65

With Ryan....

7

Ryan
Wuest

12:00 PM WOD

6 + 65

all Perry

8

Olivia
Dias

6:00 AM WOD

6 + 63

9

Adam
Librande

6:00 AM WOD

6 + 0

10

Krista
Rogue

4:30 PM WOD

9 + 0

6rx then my hand rippied :( boohoo John R

11

Ali
Gehring

3:30 PM WOD

7 + 45

11

Jessica
Warburton

6:30 PM WOD

7 + 45

12

Joseph
McClish

6:30 PM WOD

7 + 0

12

Matt
Polacek

6:00 AM WOD

7 + 0

50% knee ups

12

Michael
Robinson

3:30 PM WOD

7 + 0

GHDs w/ Wife

12

Michelle
Robinson

3:30 PM WOD

7 + 0

W/hubby GHD

13

Private

3:30 PM WOD

6 + 65

14

Dale
Mizer

6:00 AM WOD

6 + 63

14#

15

Amy
Tooley

9:30 AM WOD

6 + 60

GHDs with NIKKI

15

Nikki
Nelson

9:30 AM WOD

6 + 60

GHDs with AMY

16

Halley
Parker

4:30 PM WOD

6 + 55

17

Audrey
Pakulak

3:30 PM WOD

6 + 35

17

Ian
Plummer

3:30 PM WOD

6 + 35

#14 wallball

18

Delia
Miranda

8:30 AM WOD

6 + 31

Worked with Kay and Sherril

18

Kay
Metzger

8:30 AM WOD

6 + 31

with Delia and Sherrill

19

Claire
Nettleton

9:30 AM WOD

6 + 30

partners with Tammy sit ups for ttb

19

Sherrill
Conley

8:30 AM WOD

6 + 30

20

Amica
Cooke

9:30 AM WOD

6 + 25

10# WB knee raises w/ Hayli

20

Hayli
Librande

9:30 AM WOD

6 + 25

10# wb, knee raises with Amica!

21

John
Foley

12:00 PM WOD

6 + 1

Knee raises & ttbs

22

Ben
Ibarra

6:00 AM WOD

6 + 0

22

Cheryl
Pellegrini

5:00 AM WOD

6 + 0

scale: kipping knee-2-elbow

22

Colleen
Frazier

5:00 AM WOD

6 + 0

w/Cheryl 14#WB;sit-ups

22

Denise
P

12:00 PM WOD

6 + 0

KU

22

"Fiddy"
Ramirez

8:30 AM WOD

6 + 0

10lb ball

22

Josie
Blankenship

8:30 AM WOD

6 + 0

12lb ball knees to chest

22

Lisa
Udland

12:00 PM WOD

6 + 0

T2b Ed’s 1-4, kip k-u rds 5-6

22

Shane
Doyle

6:00 AM WOD

6 + 0

almost all toes-to-bar

23

Ted
TooTall

8:30 AM WOD

5 + 70

w/ mike the red, rxish

24

Bryce
Glovatsky

9:30 AM WOD

5 + 38

25

Debbie
Dixon

5:30 PM WOD

5 + 30

w/ Andy

26

Krista
Sites

5:30 PM WOD

5 + 0

26

Sarah
Taylor-Green

5:30 PM WOD

5 + 0

27

Melissa
Hedstrom

8:30 AM WOD

4 + 2

27

Shawnette
Anderson

8:30 AM WOD

4 + 2