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Components

Metcon

Metcon

Settings

Workout

160413

Metcon (AMRAP - Reps)

Emotm for 10 minutes
Even 30 seconds max reps ring dips
Odd 30 seconds max reps back squat 155/105 from the floor

Metcon (Time)

5 rounds for time:
30 seconds elbow plank
10 burpees
20 air squats

cashout: not included for time
1x10 set of back squat from the rack at 70% of 1RM

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Whiteboard:

Wednesday, April 13, 2016

Male Clients

1

Russell
Cote

9:30 AM WOD

124 Reps

2

Justin
Schelin

5:00 AM WOD

118 Reps

3

Boyd
VanDam

9:30 AM WOD

111 Reps

4

Gordon
Dotson

6:00 AM WOD

79 Reps

5

Mark
Parks

4:30 PM WOD

40 Reps

Female Clients

1

Haley
Clay

5:00 AM WOD

69 Reps

9, 5 8, 4 9, 5 9, 5 10, 5

2

Olivia
Austin

9:30 AM WOD

82 Reps

RX weight banded dips

3

Miki
Rowan

4:30 PM WOD

80 Reps

85 lbs, Orange band ring dips

4

Syndi
Blackmore

9:30 AM WOD

75 Reps

5

Charo
Shamo

5:30 PM WOD

74 Reps

5

Saige
Anderson

5:30 PM WOD

74 Reps

6

Brooke
Wright

9:30 AM WOD

67 Reps

loose blue band, 95#

7

Andrea
Tomlinson

4:30 PM WOD

63 Reps

8

Kimberly
Skinner

5:00 AM WOD

46 Reps

9

Korina
Darger

5:00 AM WOD

42 Reps

105# from rack

10

Jennifer
Iverson

9:30 AM WOD

0 Reps

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