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Seated Press & Row Combo

Metcon

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Workout

Mon 11-18-19s

1: Seated Press & Row Combo (4 Press + 8 Row every 90 sec. x 10)

Seated Barbell Press & Dumbbell Row

Seated barbell press facing the rack, DB row 4 each arm AHAP. Add weight of the barbell to the weight of 1 dumbbell. Ex. 135 seated press + 50's on the rows = 185#.

2: Metcon (AMRAP - Rounds and Reps)

AMRAP 11:00
1 Dumbbell Burpee (DB to shoulder 35/25's)
1 Pull Up
- increase by 1 rep every round

Scale as needed. Rx+ as follows:
50/35# DBs
Rd 1-5 (sub 1 bar muscle up)
Rd 6-10 (sub 2 BMU)
Rd 11-15 (sub 3 BMU)

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

Whiteboard:

Monday, November 18, 2019

Clients:

Male Clients

1

Dave
sWolcott

12:00 PM WOD

10 x 1 @ 205 lbs

135/70

1

Steve
South

5:30 PM WOD

10 x 1 @ 205 lbs

2

Nick
Schomus

5:30 PM WOD

10 x 1 @ 195 lbs

2

Peter "Bir ...
Kauss

5:30 PM WOD

10 x 1 @ 195 lbs

95lb press, 100lb row

3

Collin
Kayser

5:30 PM WOD

10 x 1 @ 185 lbs

3

Joe
Chase

6:30 PM WOD

10 x 1 @ 185 lbs

4

Kristopher
Elliott

6:30 PM WOD

10 x 1 @ 180 lbs

100, 80#

5

Paul
Jones

4:30 PM WOD

10 x 12 @ 175 lbs

5

Joseph
McClish

5:30 PM WOD

10 x 1 @ 175 lbs

5

Sam
Weitnauer

6:30 PM WOD

10 x 1 @ 175 lbs

6

Adam
Librande

6:00 AM WOD

10 x 12 @ 170 lbs

6

Shane
Doyle

6:00 AM WOD

10 x 12 @ 170 lbs

7

Dennis
"the hulk" ...

3:30 PM WOD

10 x 12 @ 165 lbs

8

Ian
Plummer

4:30 PM WOD

10 x 1 @ 160 lbs

#105 shoulder press, #50 row

9

Keith
Sekishiro

5:30 PM WOD

10 x 1 @ 155 lbs

10

Briareos
.

9:30 AM WOD

10 x 1 @ 150 lbs

11

Scott
Seo

5:00 AM WOD

10 x 1 @ 145 lbs

12

Jeffrey
Lowe

6:30 PM WOD

10 x 1 @ 140 lbs

100/40

13

John
Foley

5:30 PM WOD

10 x 1 @ 135 lbs

14

Adolfo
Aldana

6:00 AM WOD

10 x 12 @ 125 lbs

14

Daniel
DiFabio

4:30 PM WOD

10 x 1 @ 125 lbs

14

Tyler
Knudson

4:30 PM WOD

10 x 1 @ 125 lbs

75/50

15

Jacob
Schaefer

6:00 AM WOD

10 x 1 @ 115 lbs

16

Robert
Salberg

3:30 PM WOD

10 x 1 @ 100 lbs

17

Nick
Schomus

4:30 PM WOD

10 x 1 @ 0 lbs

135 and 70

17

TIMMY

6:30 PM WOD

6 x 1 @ 165 lbs

save some for workout

Female Clients

1

Heather
Leaks

5:30 PM WOD

10 x 1 @ 135 lbs

2

Jacquie
Strand

5:30 PM WOD

10 x 1 @ 125 lbs

#75/#50

3

Olivia
Dias

6:00 AM WOD

10 x 1 @ 115 lbs

3

Priscilla
Hawley

5:30 PM WOD

10 x 1 @ 115 lbs

4

Bri
Squat Quee ...

4:30 PM WOD

10 x 4 @ 110 lbs

5

Colleen
Frazier

5:00 AM WOD

10 x 1 @ 100 lbs

65 press; 35 row

6

Lynette
Hawkins

9:30 AM WOD

10 x 1 @ 95 lbs

65, 30

7

Heidi
Lloyd

4:30 PM WOD

10 x 1 @ 90 lbs

55, 35

7

Jody
Chase

6:30 PM WOD

10 x 1 @ 90 lbs

7

Melissa
Maurer

6:30 PM WOD

10 x 1 @ 90 lbs

8

Sheri
Baker

8:30 AM WOD

10 x 1 @ 85 lbs

60 + 25

9

Ona
Lisa Wolcott

12:00 PM WOD

10 x 1 @ 80 lbs

10

Cheryl
Pellegrini

5:00 AM WOD

10 x 1 @ 75 lbs

45+ 30# db's

10

Halley
Parker

4:30 PM WOD

10 x 1 @ 75 lbs

10

Julia
Alpernas

5:00 AM WOD

10 x 1 @ 75 lbs

Press 45#, row 30#

11

Hayli
Librande

8:30 AM WOD

10 x 4 @ 70 lbs

with dumbbells

11

Alyssa
Henry

3:30 PM WOD

10 x 1 @ 70 lbs

45lb bar, 25lb db

11

Claire
Nettleton

9:30 AM WOD

10 x 1 @ 70 lbs

11

Private

6:00 AM WOD

10 x 1 @ 70 lbs

11

Laurelin
Whitfield

4:30 PM WOD

10 x 1 @ 70 lbs

11

Thais
Rodick

5:00 AM WOD

10 x 1 @ 70 lbs

12

Amanda
Koonce

4:30 PM WOD

10 x 1 @ 65 lbs

25# press w/db, 40# row

12

Brittni
Schomus

9:30 AM WOD

10 x 1 @ 65 lbs

13

Shar
Schaefer

9:30 AM WOD

10 x 1 @ 60 lbs

14

Lori
Pietrok

6:30 PM WOD

10 x 1 @ 55 lbs

14

Shannon
Boling

5:00 AM WOD

10 x 1 @ 55 lbs

14

Tiana
Aldana

6:30 PM WOD

10 x 1 @ 55 lbs

15

Shannon
Titus

6:00 AM WOD

10 x 1 @ 35 lbs

16

Heidi
Chin

12:00 PM WOD

10 x 60 @ 0 lbs

started w/55# SP x1, 45#x4, 35x5 DB row startd w/20#x4, then 25#6