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Components

"RICKY BOBBY"

Settings

Workout

SBMetcon - Wed, Nov 30

Warm-Up

Warm-Up (No Measure)

AMRAP x 5 MINUTES

10 Up-Downs

20 Row Strokes Legs and Back Only

:20 Hollow Hold

Into..

AMRAP x 5 MINUTES

10 Burpees

10 Cals Row (Build to goal pace)

10 Sit-Ups

Workout

"RICKY BOBBY" (Calories)

EMOM x 20 MINUTES
MIN 1 - 15 Burpees
MIN 2 - 25 Sit-Ups
MIN 3 - 15/12 Cal Row*
MIN 4 - Rest

*Each 'Round' Cals increase by 3. Ex: 15/12, 18/15, 21/18, 24/21, 27/24. If can not complete the row in the minute, reduce cals back down to starting numbers in next round and rebuild.

(Score is Highest Calories Achieved)

NOTE: New Benchmark.

Finisher

Metcon (No Measure)

2-3 SETS

12 DB Upright Rows

15 DB Bent Over Reverse Flyes

-Rest :30-

1:00 Max DBL or Single DB Gun Hold

-Rest As Needed b/t Sets-

(No Measure)

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

Whiteboard:

Wednesday, November 30, 2022

Male Clients

1

Andrew
Schreiner

SBMetcon: 5:00 AM

27 Calories

OUCHhHHHHHhHH

1

Evan
DeVore

SBMetcon: 5:00 AM

27 Calories

1

Tony
Prado

SBMetcon: 5:00 AM

27 Calories

15/18/21/24/27

2

Thomas
Glenz

SBMetcon: 5:00 AM

18 Calories

3

Scott
Cochran

SBMetcon: 9:00 AM

50 Calories

7/8/10/10/15 & Cut burpees/SU

4

Juan
Santos

SBMetcon: 8:00 AM

19 Calories

5

Piyush
Koria

SBMetcon: 5:00 AM

15 Calories

did 15/25/15 1st rnd

Female Clients

1

Juliana
Guerra

SBMetcon: 8:00 AM

49 Calories

2

Jenna
Benz

SBMetcon: 3:30 PM

42 Calories

3

Ann
Souheaver

SBMetcon: 9:00 AM

21 Calories

Failed last rd 21/24 :(

4

Amanda
Cameron

SBMetcon: 6:00 AM

18 Calories

5

Julie
Murphy

SBMetcon: 8:00 AM

16 Calories

15 burpees, 12-16 cal

5

Mel
Goodrich

SBMetcon: 8:00 AM

16 Calories

12/13/14/15/16 cal

6

Catherine
Sholtez

SBMetcon: 5:00 AM

15 Calories

Recovering from surgery Up downs/squats and plank/v sit hold

7

Lauren
Bettencourt

SBMetcon: 6:30 PM

14 Calories

12 burp, 20 SU every round

8

Amanda
Schindler

SBMetcon: 5:30 PM

12 Calories

8

Christine
Von Robke

SBMetcon: 6:00 AM

12 Calories

8

Karin
Jones

SBMetcon: 7:00 AM

12 Calories