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Metcon

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Workout

Wed 3-27-19s

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 between for max reps:
Rd 1 - AMRAP
   12 Wall Ball Shots (20/14)
   8 Toes to bar
Rd 2 - AMRAP
   45 Double Unders
   15 Russian KB Swings (70/53)
Rd 3 - Row for calories

repeat for 4,5,6

Sub as needed
8 TTB = 16 Sit Ups
45 DU = 120 SU

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

Whiteboard:

Wednesday, March 27, 2019

Clients:

Male Clients

1

Mike
McIntosh

5:30 PM WOD

918 Reps

2

Tony
Moul

5:30 PM WOD

860 Reps

3

Peter "Bir ...
Kauss

5:30 PM WOD

747 Reps

WB: 60/40 DU: 240/220 Row: 99/88

4

Steve
South

12:00 PM WOD

720 Reps

5

Andy
Froningisd ...

4:30 PM WOD

710 Reps

6

Billy
Montgomery

5:00 AM WOD

699 Reps

7

Thanh
Vo

5:00 AM WOD

695 Reps

8

Keith
Sekishiro

6:00 AM WOD

626 Reps

9

TIMMY

3:30 PM WOD

577 Reps

10

Matthew
Ptacek

3:30 PM WOD

557 Reps

11

Private

9:30 AM WOD

550 Reps

12

Michael
McCarthy

12:00 PM WOD

495 Reps

13

Shawn
Johnson

4:30 PM WOD

176 Reps

14

Alan
Koreiva

6:00 AM WOD

0 Reps

did a whole bunch thought i was gonna die, good day!

15

Conner
Winkler

12:00 PM WOD

778 Reps

RX But Dubs

16

Robert
Salberg

5:30 PM WOD

747 Reps

17

Chris
Dunlap

3:30 PM WOD

676 Reps

18

Joe
Chase

6:30 PM WOD

643 Reps

sub v-ups for TTB

19

Michael
Keefer

5:00 AM WOD

610 Reps

HSU Knees to chest

20

Antonio
Nuzzi

6:30 PM WOD

482 Reps

21

Dale
Mizer

6:00 AM WOD

445 Reps

HR SU, 53#KB

22

Rick
Metzger

3:30 PM WOD

0 Reps

was here, had to leave early

Female Clients

1

Andrea
Krahmer

5:30 PM WOD

777 Reps

2

Jenni
Bollmann

3:30 PM WOD

665 Reps

3

Olivia
Dias

6:00 AM WOD

552 Reps

4

Tabitha
Dean

8:30 AM WOD

527 Reps

5

Jessica
Warburton

6:30 PM WOD

767 Reps

6

Jody
Chase

6:30 PM WOD

690 Reps

44# KB, rest RX

7

Thais
Rodick

5:00 AM WOD

684 Reps

8

Amy
Tooley

9:30 AM WOD

662 Reps

sub Vups

9

Private

12:00 PM WOD

659 Reps

10

Kay
Metzger

8:30 AM WOD

651 Reps

11

Claire
Nettleton

12:00 PM WOD

634 Reps

hanging knee raises 1st set 45 double unders, 2nd set 120 single...

12

Nikki
Nelson

9:30 AM WOD

621 Reps

sub Vups

13

Colleen
Frazier

5:00 AM WOD

553 Reps

14#wb; 53#kb; single unders

13

Sherrill
Conley

8:30 AM WOD

553 Reps

14

Kila
Dunham

5:00 AM WOD

542 Reps

DU attempts

15

Shawnette
Anderson

9:30 AM WOD

494 Reps

16

Melissa
Hedstrom

9:30 AM WOD

483 Reps

17

Lindsey
Angell

5:30 PM WOD

481 Reps

18

Caroline
Nettleton

12:00 PM WOD

456 Reps

single sit up

19

Stephanie
Vincent

9:30 AM WOD

250 Reps

20

Nancy
Beltran

8:30 AM WOD

136 Reps