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Dumbbell Bench Press

Metcon

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Workout

Thur 11-1-18

1: General Warm Up 4

Row 500m then 2 rounds of:
30 sec. goblet squat hold (with KB)
10 Squats
20 leg swings each leg
30 sec. lunge stretch each leg
20 Torso twists (with KB)
12 Yoga push ups (hold head through the arms to finish)

2: Dumbbell Bench Press (101 reps, same weight, split anyway)

2 Dumbbells + 1 Bench + You

Why 101... because everyone else stops at 100!

3: Metcon (AMRAP - Reps)

AMRAP 13:00
21-15-9 reps of:
Snatch (115/75)
Burpees over the bar

* remaining time to get max snatches at 115/75... that is the score.

scale as needed

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

Whiteboard:

Thursday, November 01, 2018

Clients:

Male Clients

1

Chris
Dunlap

3:30 PM WOD

1 x 101 @ 70 lbs

1

Cody
Labahn

6:30 PM WOD

1 x 101 @ 70 lbs

1

Mike
McIntosh

5:30 PM WOD

1 x 101 @ 70 lbs

1

Peter "Bir ...
Kauss

5:30 PM WOD

1 x 101 @ 70 lbs

10s first 70 then 5s

1

Steve
South

12:00 PM WOD

1 x 101 @ 70 lbs

1

Tony
Moul

6:30 PM WOD

1 x 101 @ 70 lbs

2

John
Harrington

6:00 AM WOD

1 x 101 @ 55 lbs

2

Tim
Zuk

6:00 AM WOD

1 x 101 @ 55 lbs

3

Ben
Morehouse

4:30 PM WOD

1 x 101 @ 50 lbs

3

Chris
Rasmussen

5:30 PM WOD

1 x 101 @ 50 lbs

3

Gabriel
Darland

4:30 PM WOD

1 x 101 @ 50 lbs

3

Private

9:30 AM WOD

1 x 101 @ 50 lbs

3

Paul
Jones

5:30 PM WOD

1 x 101 @ 50 lbs

4

Conner
Winkler

12:00 PM WOD

1 x 101 @ 40 lbs

4

Joseph
McClish

6:30 PM WOD

1 x 101 @ 40 lbs

5 @50, 5 @40

5

Jeffrey
Lowe

6:30 PM WOD

1 x 101 @ 35 lbs

5

Jonathan
Murry

6:00 AM WOD

1 x 101 @ 35 lbs

Josh we need more Dumbbells ;)

6

Michael
Raaf

3:30 PM WOD

1 x 101 @ 30 lbs

#30 each

7

Kip
Patterson

6:00 AM WOD

10 x 10 @ 55 lbs

7

Mark
A. Toma

6:30 PM WOD

10 x 10 @ 35 lbs

7

Tyler
Case

6:30 PM WOD

10 x 10 @ 25 lbs

Female Clients

1

Krista
Sites

5:30 PM WOD

1 x 101 @ 70 lbs

2

Sheri
Baker

9:30 AM WOD

1 x 101 @ 60 lbs

50 at 70

2

Theresa
Williams

9:30 AM WOD

1 x 101 @ 60 lbs

30 lb dumbells each round 11 and then 10s for sets

3

Amanda
Koonce

4:30 PM WOD

1 x 101 @ 50 lbs

25# each side

3

Claire
Nettleton

9:30 AM WOD

1 x 101 @ 50 lbs

3

Lisa
Udland

12:00 PM WOD

1 x 101 @ 50 lbs

2@25lb

4

Amy
Welsh

6:00 AM WOD

1 x 101 @ 35 lbs

5

Kay
Metzger

12:00 PM WOD

1 x 101 @ 30 lbs

did 40 reps of 40#/ 60 of 30#

6

Jess
morgan

6:30 PM WOD

1 x 101 @ 25 lbs

6

Jessica
Warburton

6:30 PM WOD

1 x 101 @ 25 lbs

6

Joyce
Kintz

4:30 PM WOD

1 x 101 @ 25 lbs

20lb db used for 50 reps, 25 db used for 51 reps

6

Lynette
Hawkins

12:00 PM WOD

1 x 101 @ 25 lbs

6

Sarah
Taylor-Green

4:30 PM WOD

1 x 101 @ 25 lbs

6

Tabitha
Dean

4:30 PM WOD

1 x 101 @ 25 lbs

7

Caitlin
Smith

5:30 PM WOD

1 x 101 @ 20 lbs

7

Emily
Curtis

6:30 PM WOD

1 x 101 @ 20 lbs

7

Hayli
Librande

9:30 AM WOD

1 x 101 @ 20 lbs

7

Toni
Blair

5:30 PM WOD

1 x 101 @ 20 lbs

7

Tori
Shine

3:30 PM WOD

1 x 101 @ 20 lbs

8

Private

4:30 PM WOD

1 x 101 @ 15 lbs

9

Dana
Toma

6:30 PM WOD

10 x 10 @ 15 lbs

9

Rachel
Toma

6:30 PM WOD

10 x 10 @ 10 lbs

9

Amy
Holcomb

4:30 PM WOD

9 x 10 @ 0 lbs

20,25,35

9

Alexis
Shimada

4:30 PM WOD

5 x 10 @ 70 lbs