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Back Squat

Metcon

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Workout

Tue 2-19-19s

1: Squat Warm Up

Row 500m
2 rounds:
20 Leg Swings
Lunge down (with twist)
Butt-kickers back
10 Goblet squats w/hold
High Kicks down
Spiderman crawl back

2: Back Squat (15 Reps, same weight, AHAP, 20:00)

Back Squat

3: Metcon (Time)

Complete for time:

3 Rounds of:
Row 15 Calories
15 Thrusters (75/55)

Rest 3:00

3 rounds of:
15 Cleans (75/55)
15 Front Rack Lunges (75/55)

Stagger start for big classes as needed. Record the time completed including the rest. Scale as needed. Rx+ = 95/65

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

Whiteboard:

Tuesday, February 19, 2019

Clients:

Male Clients

1

Hugh
Barnett

6:30 PM WOD

15 x 1 @ 335 lbs

1

Mike
McIntosh

6:30 PM WOD

15 x 1 @ 335 lbs

2

Rick
Metzger

4:30 PM WOD

15 x 1 @ 325 lbs

3

Andrew
Barcomb

5:30 PM WOD

15 x 1 @ 315 lbs

3

Andy
Froningisd ...

4:30 PM WOD

15 x 1 @ 315 lbs

3

Casey
Craig

3:30 PM WOD

15 x 1 @ 315 lbs

3

Cody
Labahn

4:30 PM WOD

15 x 1 @ 315 lbs

1@325 , 1@345

3

Dennis
"the hulk" ...

12:00 PM WOD

15 x 1 @ 315 lbs

4

Sam
Weitnauer

4:30 PM WOD

15 x 1 @ 295 lbs

5

Jason
Geiling

4:30 PM WOD

15 x 1 @ 275 lbs

5

Mike
Metzger

12:00 PM WOD

15 x 1 @ 275 lbs

6

Matthew
Ptacek

4:30 PM WOD

15 x 1 @ 255 lbs

7

Conner
Winkler

12:00 PM WOD

15 x 1 @ 225 lbs

7

Joseph
McClish

6:30 PM WOD

15 x 1 @ 225 lbs

7

Kasen
McGraw

3:30 PM WOD

15 x 1 @ 225 lbs

8

Jeffrey
Lowe

6:30 PM WOD

15 x 1 @ 215 lbs

9

Chris
Rasmussen

5:30 PM WOD

15 x 1 @ 205 lbs

10

Steve
South

12:00 PM WOD

10 x 1 @ 345 lbs

10

TIMMY

12:00 PM WOD

6 x 1 @ 190 lbs

10

Paul
Jones

4:30 PM WOD

5 x 1 @ 245 lbs

10 at 225

10

Peter "Bir ...
Kauss

5:30 PM WOD

5 x 1 @ 275 lbs

eh

Female Clients

1

Andrea
Krahmer

5:30 PM WOD

15 x 1 @ 235 lbs

2

Stephenie
Erickson

5:30 PM WOD

15 x 1 @ 175 lbs

3

Nikki
Nelson

9:30 AM WOD

15 x 1 @ 165 lbs

4

Evelin
Dacker

5-7 AM Open Gym

15 x 1 @ 155 lbs

5

Private

3:30 PM WOD

15 x 1 @ 135 lbs

5

Kila
Dunham

9:30 AM WOD

15 x 1 @ 135 lbs

5

Sarah
Taylor-Green

4:30 PM WOD

15 x 1 @ 135 lbs

6

Deidre
Jones

4:30 PM WOD

15 x 1 @ 130 lbs

7

Tori
Shine

12:00 PM WOD

15 x 1 @ 120 lbs

8

Lisa
Udland

12:00 PM WOD

20 x 1 @ 105 lbs

8

Private

5-7 AM Open Gym

15 x 3 @ 105 lbs

8

Lindsey
Angell

6:30 PM WOD

15 x 1 @ 105 lbs

9

Livie
Foley

9:30 AM WOD

15 x 1 @ 90 lbs

10

Cheryl
Pellegrini

5-7 AM Open Gym

15 x 115 @ 0 lbs

20@115#

10

Jenni
Bollmann

3:30 PM WOD

10 x 8 @ 75 lbs

15 GHD between

10

Ali
Parkerson

3:30 PM WOD

8 x 2 @ 175 lbs

10

Lynette
Hawkins

12:00 PM WOD

8 x 1 @ 125 lbs

10

Veronica
Wilcox

12:00 PM WOD

7 x 3 @ 175 lbs

10

Marcia
Kauss

5:30 PM WOD

3 x 3 @ 40 lbs

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