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Components

Shoulder Press

Handstand Push-ups

Metcon

Settings

WOD

Tue 12-18-18

1: General Warm Up 2

D&B High Knees
10 Squats
D&B Butt Kickers
10 Lunges
D&B Bear Crawl
10 Push Ups
D&B Side Shuffle
10 Good Mornings
Arm and Shoulder Rotations
Banded Arm/Lat stretch from the rig
20 Band pass throughs & pull aparts

2: Shoulder Press (EMOM 8:00, 8x5 @ 50-60%)

3: Handstand Push-ups (EMOM 8:00 30 on/off - Max reps)

4: Metcon (Time)

Complete 4 rounds for time:
20 Pull Ups
30 Sit Ups
40 Double Unders

scale as needed

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

Whiteboard:

Tuesday, December 18, 2018

Athletes:

Leaderboard

Shoulder Press
Tony Moul		8 x 5 @ 115 lbs
TIMMY		8 x 5 @ 100 lbs
Jason Murphy		8 x 5 @ 95 lbs

Athletes

1

Jose
Miranda

5-7 AM Open Gym

8 x 5 @ 115 lbs

with other bro lifts in between sets

1

Tony
Moul

3:30 PM WOD

8 x 5 @ 115 lbs

2

TIMMY

4:30 PM WOD

8 x 5 @ 100 lbs

3

Andrea
Krahmer

12:00 PM WOD

8 x 5 @ 95 lbs

3

Andy
Wodtiger

12:00 PM WOD

8 x 5 @ 95 lbs

3

Bjoern
Bollmann

3:30 PM WOD

8 x 5 @ 95 lbs

3

Chris
Rasmussen

5:30 PM WOD

8 x 5 @ 95 lbs

3

Jason
Murphy

5:30 PM WOD

8 x 5 @ 95 lbs

3

Joseph
McClish

6:30 PM WOD

8 x 5 @ 95 lbs

3

Mike
McIntosh

6:30 PM WOD

8 x 5 @ 95 lbs

3

Paul
Jones

4:30 PM WOD

8 x 5 @ 95 lbs

4

Alex
Przybylowski

6:00 AM WOD

8 x 5 @ 85 lbs

4

John
Harrington

6:00 AM WOD

8 x 5 @ 85 lbs

4

Rhett
Cooper

3:30 Open Gym

8 x 5 @ 85 lbs

4

Robert
Salberg

5:30 PM WOD

8 x 5 @ 85 lbs

5

Jeffrey
Lowe

6:30 PM WOD

8 x 5 @ 75 lbs

5

Josh
Hunt

3:30 Open Gym

8 x 5 @ 75 lbs

5

Michael
McCarthy

12:00 PM WOD

8 x 5 @ 75 lbs

6

Amy
Klampe

6:00 AM WOD

8 x 5 @ 65 lbs

4 @ 65, 4 @ 55

6

Marco
Rettigo

3:30 PM WOD

8 x 5 @ 65 lbs

7

Brittney
Mcintosh

6:30 PM WOD

8 x 5 @ 60 lbs

7

Jenni
Bollmann

3:30 PM WOD

8 x 5 @ 60 lbs

7

Michelle
Robinson

3:30 PM WOD

8 x 5 @ 60 lbs

8

Brenda
Harrington

5:30 PM WOD

8 x 5 @ 55 lbs

8

Private

9:30 AM WOD

8 x 5 @ 55 lbs

8

Melissa
Hedstrom

9:30 AM WOD

8 x 5 @ 55 lbs

9

Caitlin
Smith

5:30 PM WOD

8 x 5 @ 45 lbs

9

Claire
Nettleton

9:30 AM WOD

8 x 5 @ 45 lbs

9

Courtney
Prokosch

6:00 AM WOD

8 x 5 @ 45 lbs

9

KIRA
DACZEWITZ

6:00 AM WOD

8 x 5 @ 45 lbs

9

Pam
Smith

12:00 PM WOD

8 x 5 @ 45 lbs

9

Sarah
Taylor-Green

4:30 PM WOD

8 x 5 @ 45 lbs

9

Susan
Taylor

5:30 PM WOD

8 x 5 @ 45 lbs

10

Hayli
Librande

9:30 AM WOD

8 x 5 @ 40 lbs

dbs

10

Madeline
Nowell

3:30 PM WOD

8 x 5 @ 40 lbs

11

Emily
Curtis

5:30 PM WOD

8 x 5 @ 35 lbs

11

janna
curtis

4:30 PM WOD

8 x 5 @ 35 lbs

sitting position

11

Maggie
Blair

3:30 Open Gym

8 x 5 @ 35 lbs

12

Monica
Petrone

5:30 PM WOD

8 x 0 @ 0 lbs

12

Steve
South

6:30 PM WOD

3 x 5 @ 135 lbs