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Back Rack Lunge

Metcon

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Workout

Tue 9-18-18

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: Back Rack Lunge (10x4 AHAP)

3: Metcon (AMRAP - Rounds and Reps)

AMRAP 13:00
Run 100m
9 Cleans (135/95)
9 Burpees over the bar

scale power cleans to an initial unbroken set

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

Whiteboard:

Tuesday, September 18, 2018

Clients:

Male Clients

1

Steve
South

5:30 PM WOD

10 x 4 @ 245 lbs

2

Bjoern
Bollmann

3:30 PM WOD

10 x 4 @ 225 lbs

2

Josh
Moore

3:30 Open Gym

10 x 4 @ 225 lbs

2

Michael
Toma

3:30 Open Gym

10 x 4 @ 225 lbs

3

Mike
Metzger

12:00 PM WOD

10 x 4 @ 205 lbs

4

Caedmon
Blair

3:30 Open Gym

10 x 4 @ 185 lbs

4

Jason
Cheyne

12:00 PM WOD

10 x 4 @ 185 lbs

4

Perry
DeJoode

4:30 PM WOD

10 x 4 @ 185 lbs

4

Ryan
Wuest

12:00 PM WOD

10 x 4 @ 185 lbs

5@185, 3@195, 2@205

4

Sam
Weitnauer

5:30 PM WOD

10 x 4 @ 185 lbs

4

Tony
Moul

12:00 PM WOD

10 x 4 @ 185 lbs

5

Curt
Wagner

4:30 PM WOD

10 x 4 @ 165 lbs

5

Dale
Mizer

5-7 AM Open Gym

10 x 4 @ 165 lbs

5

Kip
Patterson

6:00 AM WOD

10 x 4 @ 165 lbs

6

Sean
Cooper

3:30 Open Gym

10 x 4 @ 150 lbs

7

Ben
Morehouse

4:30 PM WOD

10 x 4 @ 145 lbs

8

Casey
Lucas

4:30 PM WOD

10 x 4 @ 135 lbs

8

Curtis
Rue

3:30 PM WOD

10 x 4 @ 135 lbs

8

John
Graham

6:00 AM WOD

10 x 4 @ 135 lbs

8

Joseph
McClish

6:30 PM WOD

10 x 4 @ 135 lbs

9

Tom
Dalke

3:30 Open Gym

10 x 4 @ 115 lbs

10

John
Harrington

6:00 AM WOD

10 x 4 @ 95 lbs

10

Michael
George

4:30 PM WOD

10 x 4 @ 95 lbs

10

TIMMY

4:30 PM WOD

10 x 4 @ 95 lbs

double unders and run in between

11

Jonathan
Murry

6:00 AM WOD

10 x 4 @ 85 lbs

12

Chris
Rasmussen

5:30 PM WOD

10 x 4 @ 75 lbs

13

Alex
Przybylowski

5:30 PM WOD

8 x 4 @ 185 lbs

2x4 @ 135#

13

Josh
Hunt

5:30 PM WOD

8 x 4 @ 185 lbs

13

Dave
sWolcott

3:30 PM WOD

5 x 4 @ 195 lbs

5x4 145

13

Private

9:30 AM WOD

5 x 4 @ 185 lbs

13

Peter
Kauss

5:30 PM WOD

2 x 4 @ 205 lbs

w/belt 185x4x3

13

Paul
Jones

4:30 PM WOD

1 x 4 @ 195 lbs

135 x2 155x2 165x2 175x2 185x3

Female Clients

1

Ali
Parkerson

9:30 AM WOD

10 x 4 @ 145 lbs

one set at 155

2

Alexis
Shimada

4:30 PM WOD

10 x 4 @ 135 lbs

2

Tabitha
Dean

12:00 PM WOD

10 x 4 @ 135 lbs

3

Michelle
Robinson

9:30 AM WOD

10 x 4 @ 125 lbs

125/135

3

Nikki
Moore

4:30 PM WOD

10 x 4 @ 125 lbs

4

Sylvia
Jimenez

6:30 PM WOD

10 x 4 @ 115 lbs

5

Claire
Nettleton

9:30 AM WOD

10 x 4 @ 95 lbs

1 set @ 105#

5

Lynette
Hawkins

12:00 PM WOD

10 x 4 @ 95 lbs

5

Ona
Lisa Wolcott

3:30 PM WOD

10 x 4 @ 95 lbs

6

Private

5-7 AM Open Gym

10 x 4 @ 85 lbs

6

Toni
Blair

6:00 AM WOD

10 x 4 @ 85 lbs

7

Mindi
Ashby

5:30 PM WOD

10 x 4 @ 80 lbs

8

Jenn
Graham

6:00 AM WOD

10 x 4 @ 75 lbs

8

Pam
Smith

9:30 AM WOD

10 x 4 @ 75 lbs

9

Amy
Klampe

6:00 AM WOD

10 x 4 @ 65 lbs

9

Hayli
Librande

9:30 AM WOD

10 x 4 @ 65 lbs

10

brenda
harrington

5:30 PM WOD

10 x 4 @ 45 lbs

10

Brittany
Anderson

5-7 AM Open Gym

10 x 4 @ 45 lbs

10

Lindsey
Angell

5:30 PM WOD

10 x 4 @ 45 lbs

11

Emily
Rue

5-7 AM Open Gym

10 x 4 @ 44 lbs

12

Private

4:30 PM WOD

10 x 4 @ 35 lbs

12

Emily
Curtis

6:30 PM WOD

10 x 4 @ 35 lbs

13

Teddi
Tate

4:30 PM WOD

10 x 4 @ 25 lbs

14

Amanda
Koonce

4:30 PM WOD

7 x 4 @ 105 lbs

14

Sarah
Taylor-Green

4:30 PM WOD

7 x 4 @ 95 lbs

14

Jenni
Bollmann

3:30 PM WOD

6 x 4 @ 115 lbs

14

Andrea
Fugate

4:30 PM WOD

2 x 4 @ 35 lbs

8x4 25#