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Metcon

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Workout

Wed 2-6-19

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: Metcon (AMRAP - Reps)

6 rounds, 5:00 each round + 1:00 rest:

A. Bike 40 calories, then max rounds of:
- 8 Pull Ups
- 12 Sit Ups

B. Row 40 calories, then max rounds of:
- 8 Push Ups
- 12 Sit Ups

alternate between A and B, 3 each for a total of 6 rounds. Score = total reps after the rowing/biking.

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

Whiteboard:

Wednesday, February 06, 2019

Clients:

Male Clients

1

Bjoern
Bollmann

3:30 PM WOD

451 Reps

2

Andy
Froningisd ...

9:30 AM WOD

295 Reps

3

Private

6:00 AM WOD

293 Reps

4

Steve
South

6:30 PM WOD

292 Reps

5

Collin
Kayser

6:30 PM WOD

280 Reps

6

Toby
Tooley

3:30 PM WOD

252 Reps

7

Matthew
Ptacek

4:30 PM WOD

250 Reps

8

TIMMY

3:30 PM WOD

239 Reps

strict pu

9

Kristopher
Elliott

6:30 PM WOD

231 Reps

3 row, 2 bike, 1 800m run

10

John
Foley

12:00 PM WOD

202 Reps

11

Jeffrey
Lowe

6:30 PM WOD

190 Reps

12

Michael
McCarthy

12:00 PM WOD

134 Reps

13

Conner
Winkler

6:30 PM WOD

128 Reps

14

Andrew
Barcomb

5:30 PM WOD

461 Reps

ski and row RX cals

15

Mike
Metzger

8:30 AM WOD

300 Reps

3:30 bike max

16

Robert
Salberg

5:30 PM WOD

248 Reps

4rds

17

Dex
Andersen

6:30 PM WOD

65 Reps

90 cal on row and 90 cal on bike

18

Colton
Brooks

6:30 PM WOD

0 Reps

Female Clients

1

Cheryl
Pellegrini

5:00 AM WOD

232 Reps

2

Amanda
Koonce

4:30 PM WOD

124 Reps

3

Nikki
Nelson

9:30 AM WOD

110 Reps

No pushups-just pull ups

4

Samantha
O'Neil

6:30 PM WOD

229 Reps

30cals, ring rows

5

Claire
Nettleton

9:30 AM WOD

197 Reps

30 cal bike each round was about 3:50 - 4:00 red band pull ups

6

Hayli
Librande

9:30 AM WOD

186 Reps

22/20/20 cal bike (3:30)

7

Colleen
Frazier

5:00 AM WOD

176 Reps

banded pu

8

Susan
Taylor

5:30 PM WOD

173 Reps

9

Sarah
Taylor-Green

4:30 PM WOD

171 Reps

10

Brittany
Anderson

4:30 PM WOD

120 Reps

40 cal row, 30 cal bike

11

Madeline
Nowell

9:30 AM WOD

108 Reps

3:30 bike, 30 row