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Back Squat

Metcon

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Workout

Tue 11-6-18

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: Back Squat (8 rounds, 2:00 each round)

Back Squat

8x6 Back Squats AHAP

3: Metcon (AMRAP - Rounds)

EMOM 16:00
Min 1 - 14/10 Cal Bike
MIn 2 - 16 DB Lunges (1x 50/35)
MIn 3 - 18 DB Snatch (50/35)
Min 4 - Rest
repeat

Basics: 8/10/12
Int: 12/14/16
Adv: as written

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

Whiteboard:

Tuesday, November 06, 2018

Clients:

Male Clients

1

Hugh
Barnett

6:30 PM WOD

8 x 6 @ 275 lbs

4 x 305, 4 x 275

1

Kip
Patterson

6:00 AM WOD

8 x 6 @ 275 lbs

1

Michael
Toma

3:30 Open Gym

8 x 6 @ 275 lbs

2

Caedmon
Blair

3:30 Open Gym

8 x 6 @ 255 lbs

3

Aaron
Gerken

3:30 PM WOD

8 x 6 @ 230 lbs

4

Casey
Craig

3:30 PM WOD

8 x 6 @ 227 lbs

4

Toby
Tooley

3:30 PM WOD

8 x 6 @ 227 lbs

Hello Andy.....

5

Andy
Froningisd ...

12:00 PM WOD

8 x 6 @ 225 lbs

4x 315, 4x 225

5

Chris
Dunlap

12:00 PM WOD

8 x 6 @ 225 lbs

5

Gabriel
Darland

3:30 Open Gym

8 x 6 @ 225 lbs

5

Joe
Chase

3:30 PM WOD

8 x 6 @ 225 lbs

5

Michael
Keefer

5-7 AM Open Gym

8 x 6 @ 225 lbs

5

Peter
Kauss

5:30 PM WOD

8 x 6 @ 225 lbs

belt, no lifters, 2min EMOM

6

Troy
Willis

6:00 AM WOD

8 x 6 @ 215 lbs

7

Vince
Baker

4:30 PM WOD

8 x 6 @ 195 lbs

8

Dale
Mizer

5-7 AM Open Gym

8 x 6 @ 185 lbs

8

Silas
Heisler

5:30 PM WOD

8 x 6 @ 185 lbs

8

Tom
Dalke

5:30 PM WOD

8 x 6 @ 185 lbs

9

Jeffrey
Lowe

6:30 PM WOD

8 x 6 @ 165 lbs

10

David
Ludi

5:30 PM WOD

8 x 6 @ 155 lbs

10

Joseph
McClish

6:30 PM WOD

8 x 6 @ 155 lbs

11

Grant
Shaw

6:00 AM WOD

8 x 6 @ 150 lbs

12

Michael
Robinson

3:30 PM WOD

8 x 6 @ 145 lbs

13

Ian
Plummer

5:30 PM WOD

8 x 6 @ 135 lbs

13

Tim
Zuk

6:00 AM WOD

8 x 6 @ 135 lbs

14

Bill
Berman

5-7 AM Open Gym

8 x 6 @ 115 lbs

15

Casey
Lucas

5:30 PM WOD

8 x 6 @ 105 lbs

16

John
Harrington

6:00 AM WOD

8 x 6 @ 95 lbs

17

TIMMY

12:00 PM WOD

4 x 6 @ 160 lbs

17

Nick
Williams

12:00 PM WOD

3 x 6 @ 185 lbs

Worked up ☝🏼

17

Paul
Jones

4:30 PM WOD

1 x 6 @ 205 lbs

Female Clients

1

Alexis
Shimada

4:30 PM WOD

8 x 6 @ 155 lbs

2

Jess
morgan

12:00 PM WOD

8 x 6 @ 145 lbs

2

Nicole
Miller

3:30 Open Gym

8 x 6 @ 145 lbs

3

Private

5-7 AM Open Gym

8 x 6 @ 135 lbs

4

Claire
Nettleton

9:30 AM WOD

8 x 6 @ 115 lbs

4

Luisa
Nunez

4:30 PM WOD

8 x 6 @ 115 lbs

4

Veronica
Wilcox

12:00 PM WOD

8 x 6 @ 115 lbs

First 4 @ #115 last 4 @ #135

5

Joyce
Kintz

4:30 PM WOD

8 x 6 @ 113 lbs

6

Amy
Klampe

6:00 AM WOD

8 x 6 @ 105 lbs

7

Lynette
Hawkins

12:00 PM WOD

8 x 6 @ 95 lbs

8

Hayli
Librande

9:30 AM WOD

8 x 6 @ 85 lbs

8

Lisa
Nair

6:00 AM WOD

8 x 6 @ 85 lbs

8

Monica
Petrone

4:30 PM WOD

8 x 6 @ 85 lbs

9

Amica
Cooke

3:30 PM WOD

8 x 6 @ 75 lbs

10

brenda
harrington

4:30 PM WOD

8 x 6 @ 65 lbs

10

Caitlin
Smith

6:30 PM WOD

8 x 6 @ 65 lbs

10

Gab
Ludi

5:30 PM WOD

8 x 6 @ 65 lbs

10

Teri
Parkerson

3:30 PM WOD

8 x 6 @ 65 lbs

11

Teddi
Tate

4:30 PM WOD

8 x 6 @ 60 lbs

12

Sarah
Taylor-Green

4:30 PM WOD

6 x 6 @ 105 lbs

12

Lisa
Udland

12:00 PM WOD

4 x 6 @ 95 lbs

Plus 4x6@85