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Metcon

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Workout

Tue 9-4-18

1: General Warm Up 1

2 rounds:
Lunge down (length of gym)
10 Squats
Bear Crawl back
10 Push Ups
Samson stretch 30 sec. each leg
10 Good Mornings

2: Metcon (AMRAP - Rounds)

EOMOM (every 2 minutes), for 24 minutes:
- 10 Thrusters (135/95)
- 30 sit ups
- 10 Bar muscle ups
- 20 calories on the rower

Score is rounds completed. Max is 24.

Basic: 75/45, 20 sit ups. 20 ring rows. 15 calories.
Int: 95/65, 20 pulls up any way.
Adv: as written

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

Whiteboard:

Tuesday, September 04, 2018

Clients:

Clients

1

Aaron
Gerken

3:30 PM WOD

22 Rounds

FAILED UP SECOND ROUND OF MUSCLE UPS

2

Jake
Johnson

4:30 PM WOD

12 Rounds

155 thruster

2

Michael
Toma

3:30 Open Gym

12 Rounds

2

Mike
McIntosh

6:30 PM WOD

12 Rounds

2

Steve
South

12:00 PM WOD

12 Rounds

3

Amy
Klampe

6:00 AM WOD

24 Rounds

55#thruster, bar pull up

3

Ashley
Zollman

4:30 PM WOD

24 Rounds

3

Casey
Lucas

6:00 AM WOD

24 Rounds

85

3

Jenn
Graham

6:00 AM WOD

24 Rounds

pullups, 15 cal row, 65# thrusters

3

John
Graham

6:00 AM WOD

24 Rounds

3

John
Harrington

6:00 AM WOD

24 Rounds

95#, pull-ups

3

Private

9:30 AM WOD

24 Rounds

3

Sarah
Taylor-Green

5:30 PM WOD

24 Rounds

3

Teddi
Tate

4:30 PM WOD

24 Rounds

35#

3

Vince
Baker

6:00 AM WOD

24 Rounds

4

Alexis
Shimada

4:30 PM WOD

12 Rounds

95#, C2B/BMU, bike

4

Amanda
Koonce

4:30 PM WOD

12 Rounds

not rx

4

Amica
Cooke

9:30 AM WOD

12 Rounds

65lbs box MU attempts

4

Amy
Holcomb

6:30 PM WOD

12 Rounds

4

Andrea
Fugate

4:30 PM WOD

12 Rounds

4

Andrew
Duncan

12:00 PM WOD

12 Rounds

95#, pull-ups

4

Ben
Morehouse

4:30 PM WOD

12 Rounds

4

brenda
harrington

5:30 PM WOD

12 Rounds

4

Chris
Dunlap

3:30 PM WOD

12 Rounds

4

Claire
Nettleton

9:30 AM WOD

12 Rounds

65# thrusters knee raises for bar mu

4

Curt
Wagner

4:30 PM WOD

12 Rounds

4

Debbie
Dixon

6:30 PM WOD

12 Rounds

4

Private

5-7 AM Open Gym

12 Rounds

4

Denise
P

12:00 PM WOD

12 Rounds

55# Box jump muscle up

4

Emily
Curtis

6:30 PM WOD

12 Rounds

4

Gab
Ludi

5:30 PM WOD

12 Rounds

45#, kipping work

4

Hayli
Librande

9:30 AM WOD

12 Rounds

50#, box mu attempts, 15 cal

4

Heidi
Zuk

4:30 PM WOD

12 Rounds

quit drinking!!!!

4

Jeffrey
Lowe

6:30 PM WOD

12 Rounds

4

Private

3:30 PM WOD

12 Rounds

4

Jess
morgan

12:00 PM WOD

12 Rounds

Scaled MU to banded PU

4

Jody
Chase

6:30 PM WOD

12 Rounds

65#

4

Joseph
McClish

6:30 PM WOD

12 Rounds

105lbs

4

Julio
Molina

6:30 PM WOD

12 Rounds

4

Krista
Rogue

4:30 PM WOD

12 Rounds

95lbs 20ttb ring dip &push up

4

Kristopher
Elliott

6:30 PM WOD

12 Rounds

125# first 2, then 115#; 10JBMU

4

Matt
Polacek

12:00 PM WOD

12 Rounds

115 lb thrusters Box jump mu

4

Michael
Robinson

3:30 PM WOD

12 Rounds

4

Ona
Lisa Wolcott

12:00 PM WOD

12 Rounds

Back to basics 45, banded pullups, 15cal

4

Pam
Smith

9:30 AM WOD

12 Rounds

55#/jumping MU

4

Susan
Taylor

5:30 PM WOD

12 Rounds

70#, jumping pull ups

4

Tim
Zuk

6:00 AM WOD

12 Rounds

95 lbs

4

TIMMY

12:00 PM WOD

12 Rounds

Muscle up 6-5-3, #115Thrstr, 50du replace row

4

Timothy
Perdue

6:30 PM WOD

12 Rounds

4

Toni
Blair

4:30 PM WOD

12 Rounds

scaled all the things

4

Tori
Shine

3:30 PM WOD

12 Rounds

5

Finlay
Riehl

12:00 PM WOD

10 Rounds

5

Lynette
Hawkins

12:00 PM WOD

10 Rounds

5

Theresa
Williams

12:00 PM WOD

10 Rounds

Muscle up attempts with blue band, 85 lb thrusters, 15 cal row

6

Dave
sWolcott

12:00 PM WOD

9 Rounds

135 press

7

Ryan
Wuest

12:00 PM WOD

6 Rounds

bar mu attempts, #115

8

Edwin
Godinez

4:30 PM WOD

2 Rounds

9

Ali
Gehring

3:30 PM WOD

0 Rounds

85 pound for 1.5 rounds 75 pounds 1.5 rounds (last) BOX MUSCLE UP...

9

Ted
TooTall

9:30 AM WOD

0 Rounds

Rx weight, strict pu’s, 400m jogs