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Front Squat

Back Squat

Metcon

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Workout

Tue 2-12-19s

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: Front Squat (EMOM 10:00, 2 per min)

Front Squat

3: Back Squat (EMOM 10:00, 2 per min )

Back Squat

4: Metcon (AMRAP - Reps)

AMRAP 12:00
Buy In:
50 Box Jumps (24/20")
50 Thrusters (75/55)
The max reps of:
Bar facing burpees over the bar

split up the 50's anyway. Score is only burpees. Scale as needed.

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

Whiteboard:

Tuesday, February 12, 2019

Clients:

Male Clients

1

Mike
McIntosh

12:00 PM WOD

10 x 2 @ 295 lbs

2

Cody
Labahn

5:30 PM WOD

10 x 2 @ 245 lbs

3

Casey
Craig

3:30 PM WOD

10 x 2 @ 235 lbs

4

Billy
Montgomery

5-7 AM Open Gym

10 x 2 @ 225 lbs

4

Steve
South

9:30 AM WOD

10 x 2 @ 225 lbs

5

Sam
Weitnauer

5:30 PM WOD

10 x 2 @ 205 lbs

6

Dave
sWolcott

12:00 PM WOD

10 x 2 @ 185 lbs

6

Joseph
McClish

6:30 PM WOD

10 x 2 @ 185 lbs

6

Matthew
Ptacek

4:30 PM WOD

10 x 2 @ 185 lbs

7

Conner
Winkler

9:30 AM WOD

10 x 2 @ 145 lbs

7

TIMMY

5:30 PM WOD

10 x 2 @ 145 lbs

8

Dex
Andersen

6:30 PM WOD

10 x 2 @ 135 lbs

9

Ian
Plummer

12:00 PM WOD

10 x 2 @ 0 lbs

I skipped because I did 531 squat day yesterday. I did bench 531 ...

9

Peter "Bir ...
Kauss

5:30 PM WOD

8 x 2 @ 185 lbs

metcons, no belt

9

Paul
Jones

4:30 PM WOD

1 x 2 @ 245 lbs

Female Clients

1

Melissa
Maurer

6:30 PM WOD

10 x 2 @ 175 lbs

1

Riley
Alfaqeeh

5:30 PM WOD

10 x 2 @ 175 lbs

2

Brittney
Mcintosh

12:00 PM WOD

10 x 2 @ 170 lbs

3

Nikki
Nelson

9:30 AM WOD

10 x 2 @ 145 lbs

4

Veronica
Wilcox

12:00 PM WOD

10 x 2 @ 135 lbs

5

Stephenie
Erickson

4:30 PM WOD

10 x 2 @ 115 lbs

6

Ona
Lisa Wolcott

12:00 PM WOD

10 x 2 @ 105 lbs

6

Shannon
Boling

12:00 PM WOD

10 x 2 @ 105 lbs

6

Susan
Taylor

5:30 PM WOD

10 x 2 @ 105 lbs

7

Evelin
Dacker

5-7 AM Open Gym

10 x 2 @ 100 lbs

7

Maylea
Tooze

3:30 PM WOD

10 x 2 @ 100 lbs

7

Nancy
Beltran

9:30 AM WOD

10 x 2 @ 100 lbs

8

Deidre
Jones

4:30 PM WOD

10 x 2 @ 95 lbs

8

Delia
Miranda

9:30 AM WOD

10 x 2 @ 95 lbs

8

Lynette
Hawkins

12:00 PM WOD

10 x 2 @ 95 lbs

8

Melissa
Hedstrom

12:00 PM WOD

10 x 2 @ 95 lbs

9

Tori
Shine

4:30 PM WOD

10 x 2 @ 85 lbs

10

Sydne
Wheeler

4:30 PM WOD

10 x 2 @ 75 lbs

11

Stephanie
Foley

5:30 PM WOD

10 x 2 @ 55 lbs

12

Livie
Foley

9:30 AM WOD

10 x 2 @ 45 lbs

13

Marcia
Kauss

5:30 PM WOD

24 x 2 @ 15 lbs

w/KB

14

Hayli
Librande

9:30 AM WOD

9 x 2 @ 70 lbs

with green kbs

14

Amy
Tooley

9:30 AM WOD

8 x 2 @ 137 lbs

14

Claire
Nettleton

9:30 AM WOD

5 x 2 @ 125 lbs

2@95# 1@105# 2@115#