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Back Squat

Metcon

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Workout

Tue 3-5-19s

1: General Warm Up 1

2 rounds:
Lunge down (length of gym)
10 Squats
Bear Crawl back
10 Push Ups
Samson stretch 30 sec. each leg
10 Good Mornings

2: Back Squat (5-5-5-5-5)

Back Squat

3: Metcon (AMRAP - Rounds and Reps)

EMOM 20:00
Min 1 - 15 Toes to bar
Min 2 - 50 Double Unders
Min 3 - 12 Thrusters (95/65)
Min 4 - Rest

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

Whiteboard:

Tuesday, March 05, 2019

Clients:

Male Clients

1

Hugh
Barnett

3:30 PM WOD

5 x 5 @ 335 lbs

2

Colton
Brooks

4:30 PM WOD

5 x 5 @ 315 lbs

3

Dennis
"the hulk" ...

12:00 PM WOD

5 x 5 @ 305 lbs

4

Andy
Froningisd ...

12:00 PM WOD

5 x 5 @ 280 lbs

1x 300

5

Cody
Labahn

4:30 PM WOD

5 x 5 @ 275 lbs

5

Dave
sWolcott

12:00 PM WOD

5 x 5 @ 275 lbs

5

Joe
Chase

6:30 PM WOD

5 x 5 @ 275 lbs

5

Stephen
Carroll

3:30 PM WOD

5 x 5 @ 275 lbs

6

Jason
Geiling

4:30 PM WOD

5 x 5 @ 225 lbs

6

Matthew
Ptacek

4:30 PM WOD

5 x 5 @ 225 lbs

6

Paul
Jones

4:30 PM WOD

5 x 5 @ 225 lbs

7

Jose
Miranda

5-7 AM Open Gym

5 x 5 @ 135 lbs

7

Michael
McCarthy

12:00 PM WOD

5 x 5 @ 135 lbs

8

Robert
Salberg

5:30 PM WOD

5 x 5 @ 115 lbs

9

Ian
Plummer

4:30 PM WOD

5 x 5 @ 0 lbs

Squat day yesterday Bench press today

9

Chris
Dunlap

12:00 PM WOD

1 x 5 @ 285 lbs

9

Peter "Bir ...
Kauss

5:30 PM WOD

1 x 5 @ 255 lbs

no belt/lifters

Female Clients

1

Samantha
O'Neil

4:30 PM WOD

5 x 5 @ 150 lbs

2

Claire
Nettleton

3:30 PM WOD

5 x 5 @ 145 lbs

2

Jody
Chase

6:30 PM WOD

5 x 5 @ 145 lbs

3

Colleen
Frazier

5-7 AM Open Gym

5 x 5 @ 135 lbs

4

Private

4:30 PM WOD

5 x 5 @ 125 lbs

5

Jessica
Warburton

6:30 PM WOD

5 x 5 @ 120 lbs

6

Ali
Virtue (Pa ...

5-7 AM Open Gym

5 x 5 @ 115 lbs

lunges 6 each

6

Lynette
Hawkins

12:00 PM WOD

5 x 5 @ 115 lbs

6

Sarah
Taylor-Green

4:30 PM WOD

5 x 5 @ 115 lbs

7

Deidre
Jones

4:30 PM WOD

5 x 5 @ 110 lbs

8

Ona
Lisa Wolcott

12:00 PM WOD

6 x 5 @ 105 lbs

8

Delia
Miranda

9:30 AM WOD

5 x 5 @ 105 lbs

8

Jenni
Bollmann

3:30 PM WOD

5 x 5 @ 105 lbs

8

Lindsey
Angell

5:30 PM WOD

5 x 5 @ 105 lbs

8

Tori
Shine

12:00 PM WOD

5 x 5 @ 105 lbs

9

Sheri
Baker

9:30 AM WOD

5 x 5 @ 95 lbs

10

Cheryl
Pellegrini

5-7 AM Open Gym

5 x 5 @ 85 lbs

10

Sydne
Wheeler

5:30 PM WOD

5 x 5 @ 85 lbs

11

Kelly
Warburton

6:30 PM WOD

5 x 5 @ 80 lbs

12

Amanda
Koonce

4:30 PM WOD

3 x 5 @ 185 lbs

135, 155, 185*3

12

Caroline
Nettleton

3:30 PM WOD

3 x 5 @ 125 lbs

12

Hayli
Librande

9:30 AM WOD

1 x 5 @ 90 lbs

70,75,80,85

12

Kay
Metzger

9:30 AM WOD

1 x 5 @ 105 lbs

12

Marcia
Kauss

5:30 PM WOD

1 x 5 @ 30 lbs

rig hang, 10-20 su,pvc rig thruster x 12 rest