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Swing & Squat

Metcon

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Workout

Mon 9-16-19s

1: Swing & Squat (Every 2 minutes for 16 minutes (8 rounds))

EOMOM (add weight used for score)
4 Front Squats
14 Russian KB swings

2: Metcon (AMRAP - Rounds and Reps)

AMRAP 14:00
Row 6 Calories
6 Box Jump Overs
6 Ball Slams (50/30)
   Row 8 Calories
   8 Box Jump Overs
   8 Ball Slams
      Row 10 calories
... keep adding 2 every round

Beg: 30/20 slam ball
Int: 40/20
Adv: as written
Plus: 70/50

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

Whiteboard:

Monday, September 16, 2019

Clients:

Leaderboard

Swing & Squat
Joe Chase	09/16/2019	8 x 1 @ 305 lbs
Tony Moul	09/16/2019	8 x 1 @ 305 lbs
Andy Wodtiger	09/16/2019	8 x 1 @ 305 lbs

Clients

1

Andy
Wodtiger

12:00 PM WOD

8 x 1 @ 305 lbs

205# FS, 100# KBS

1

Joe
Chase

6:30 PM WOD

8 x 1 @ 305 lbs

100#kb, 205 FS

1

Tony
Moul

3:30 PM WOD

8 x 1 @ 305 lbs

2

Peter
Kauss

6:30 PM WOD

8 x 1 @ 255 lbs

155 + 100 UB

3

Collin
Kayser

4:30 PM WOD

8 x 1 @ 245 lbs

175, 70

4

Thanh
Vo

5:00 AM WOD

8 x 1 @ 240 lbs

5

John
Richey

9:30 AM WOD

8 x 1 @ 238 lbs

6

Dave
sWolcott

12:00 PM WOD

8 x 1 @ 220 lbs

7

John
Foley

5:30 PM WOD

8 x 1 @ 205 lbs

2 pood + 135# FS

7

Paul
Jones

4:30 PM WOD

8 x 1 @ 205 lbs

8

Nikki
Nelson

9:30 AM WOD

8 x 1 @ 197 lbs

135# FS + 1/2@ 55# KB 1/2@ 70# KB

9

Keith
Sekishiro

6:00 AM WOD

8 x 1 @ 195 lbs

125+70x6 Rounds 145+90x2 Rounds

10

Adam
Librande

6:00 AM WOD

8 x 1 @ 190 lbs

10

Matt
O'Connor

6:00 AM WOD

8 x 1 @ 190 lbs

11

Daniel
DiFabio

4:30 PM WOD

8 x 1 @ 188 lbs

135+53

12

Daniel
Casarez

5:30 PM WOD

8 x 1 @ 185 lbs

13

Kila
Dunham

3:30 PM WOD

8 x 1 @ 170 lbs

14

Michael
Robinson

3:30 PM WOD

8 x 1 @ 168 lbs

15

Claire
Nettleton

9:30 AM WOD

8 x 1 @ 144 lbs

100# front squat 44# k b

16

Jody
Chase

6:30 PM WOD

8 x 1 @ 140 lbs

16

Sheri
Baker

8:30 AM WOD

8 x 1 @ 140 lbs

17

Colleen
Frazier

5:00 AM WOD

8 x 1 @ 139 lbs

95+44

17

Olivia
Dias

6:00 AM WOD

8 x 1 @ 139 lbs

4 rounds with 165#

18

Adolfo
Aldana

6:00 AM WOD

8 x 1 @ 135 lbs

1x4 @155

19

Tiana
Aldana

6:30 PM WOD

8 x 1 @ 130 lbs

20

Hannah
Childress

12:00 PM WOD

8 x 1 @ 125 lbs

21

Kay
Metzger

8:30 AM WOD

8 x 1 @ 120 lbs

85# fs / 35# kb

22

Lindsey
Angell

5:30 PM WOD

8 x 1 @ 110 lbs

22

Susan
Taylor

5:30 PM WOD

8 x 1 @ 110 lbs

23

Cheryl
Pellegrini

5:00 AM WOD

8 x 1 @ 105 lbs

75+35

23

Garry
Plotts

3:30 PM WOD

8 x 1 @ 105 lbs

55 lb kettle bell

24

Brittni
Schomus

9:30 AM WOD

8 x 1 @ 100 lbs

25

Melanie
Nixon

5:30 PM WOD

8 x 1 @ 95 lbs

White kb

26

Stephanie
Vincent

3:30 PM WOD

8 x 1 @ 90 lbs

27

Jessica
Warburton

5:30 PM WOD

8 x 1 @ 85 lbs

27

Melissa
Gonzalez

8:30 AM WOD

8 x 1 @ 85 lbs

27

Melissa
Hedstrom

8:30 AM WOD

8 x 1 @ 85 lbs

85 front sq. 53 kb

28

Alyssa
Henry

4:30 PM WOD

8 x 1 @ 80 lbs

45lb squat, 35lb kb

29

Heidi
Chin

12:00 PM WOD

8 x 1 @ 71.5 lbs

30

Sherrill
Conley

8:30 AM WOD

8 x 1 @ 71 lbs

31

Private

6:00 AM WOD

8 x 1 @ 65 lbs

32

Ruby
Martinez

5:00 AM WOD

8 x 4 @ 55 lbs

32

Laurelin
Whitfield

4:30 PM WOD

8 x 1 @ 55 lbs

32

Madeline
Nowell

9:30 AM WOD

8 x 1 @ 55 lbs

4XFS - 35#kb

33

Denise
P

12:00 PM WOD

8 x 18 @ 53 lbs

34

Toni
Aldana

5:00 AM WOD

8 x 1 @ 45 lbs

35

Marcia
Kauss

12:00 PM WOD

8 x 1 @ 9 lbs

36

Ian
Plummer

9:30 AM WOD

8 x 1 @ 0 lbs

substitute 531 squat day

36

Ona
Lisa Wolcott

12:00 PM WOD

8 x 1 @ 0 lbs

90 front squat and yellow kb

36

Heather
Leaks

5:30 PM WOD

7 x 1 @ 215 lbs