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Components

Metcon

Metcon

Settings

Workout

Fri 12-6-19s

1: Metcon (AMRAP - Reps)

EMOM 12:00 (30s on/30s off) for max reps:
- Hang Snatch (135/95)

scale as needed, target is 3+ reps every 30 second round

2: Metcon (AMRAP - Rounds and Reps)

AMRAP 15:00
1 Push Up
1 Pull Up
1 Power Clean (135/95)
*increase by 1 rep every round

Scale as needed,
Rx+:
1 Handstanbd Push Up
1 Bar Muscle Up*
1 Clean (165/115)
*Bar muscle ups stop increasing at 3 per round.

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

Whiteboard:

Friday, December 06, 2019

Clients:

Clients

1

Shawn
Johnson

4:30 PM WOD

47 Reps

2

Anthony
Melendez

4:30 PM WOD

36 Reps

HPC

2

Paul
Jones

4:30 PM WOD

36 Reps

3

Olivia
Dias

5:00 AM WOD

32 Reps

4

Dave
sWolcott

12:00 PM WOD

26 Reps

5

Nate
Solorio

3:30 PM OPEN GYM

135 Reps

cleans

6

Ryan
Rose

8:30 AM WOD

82 Reps

95

7

Sheri
Baker

8:30 AM WOD

72 Reps

55lbs

8

Private

8:30 AM WOD

64 Reps

9

Shawnette
Anderson

8:30 AM WOD

60 Reps

5 each round at 55#

10

Alyssa
Henry

3:30 PM OPEN GYM

55 Reps

55lb

11

Adam
Librande

6:00 AM WOD

49 Reps

12

Heidi
Lloyd

8:30 AM WOD

48 Reps

75

12

Jose
Miranda

8:30 AM WOD

48 Reps

Sub for squats

12

Shane
Doyle

6:00 AM WOD

48 Reps

95#

13

Dale
Mizer

6:00 AM WOD

42 Reps

95

13

Matt
O’Connor

6:00 AM WOD

42 Reps

95#

14

Jacob
Schaefer

6:00 AM WOD

38 Reps

80#

15

Amy
Farm

12:00 PM WOD

36 Reps

65#

15

Bri
Squat Quee ...

4:30 PM WOD

36 Reps

55 lbs.

15

Cheryl
Pellegrini

5:00 AM WOD

36 Reps

40#

15

Claire
Nettleton

9:30 AM WOD

36 Reps

45#

15

Colleen
Frazier

5:00 AM WOD

36 Reps

75#-85#

15

Courtney
Prokosch

12:00 PM WOD

36 Reps

3 per rd. 70#

15

Deidre
Jones

4:30 PM WOD

36 Reps

15

Private

12:00 PM WOD

36 Reps

15

Kila
Dunham

9:30 AM WOD

36 Reps

75

15

Lisa
Nair

8:30 AM WOD

36 Reps

15

Lynette
Hawkins

9:30 AM WOD

36 Reps

65 lbs

15

Michael
McCarthy

12:00 PM WOD

36 Reps

95 lbs

15

Nikki
Nelson

9:30 AM WOD

36 Reps

85#

15

Shannon
Titus

6:00 AM WOD

36 Reps

35#s

15

Shar
Schaefer

9:30 AM WOD

36 Reps

45#

15

Taygan
Frazier

5:00 AM WOD

36 Reps

55#

16

Jenniffer
Bakke

5:00 AM WOD

35 Reps

55#

17

Hayli
Librande

9:30 AM WOD

33 Reps

6 @ 45, rest at 50

18

Amanda
Koonce

3:30 PM OPEN GYM

26 Reps

Worked up to 95#

19

Marcia
Kauss

12:00 PM WOD

8 Reps

claens bar

20

Julia
Alpernas

5:00 AM WOD

0 Reps

Practiced form

20

Ona
Lisa Wolcott

12:00 PM WOD

0 Reps

2-3 @55

20

Peter "Bir ...
Kauss

5:30 PM WOD

0 Reps