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Metcon

Metcon

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Workout

Thur 4-25-19s

1:

Group Warm Up:
Name Game
15 Good Mornings
Lunge Stretch 2:00
15 Squats
15 High Kicks
30 Butt Kickers
20 Torso twists

2: Metcon (Weight)

12 rounds, 90 sec. each
Rd 1: 8 Cleans
Rd 2: 4 Front Rack Lunges
repeat to 12

Class: Alternate big classes so bars are shared and team members alternate with cleans and lunges.

Basics: 1:00 work, 30 sec. rest. Unweighted lunges or squats, cleans scale as needed.
Int/Adv: As written

Scoring: Record weight used (1 bar, same weight for both)

3: Metcon (AMRAP - Rounds and Reps)

AMRAP 12:00
8 Ball Slams (50/30)
8 Box Jumps (24/20")
8 Push Ups

Basics: Scale slam ball and box as needed. Step ups as needed.
Intermediate: 40/20#
Adv: As Written + hand release push ups

Rx+: AMRAP 12:00
8 Snatch (115/75)
8 Box Jumps (30/24")
8 Handstand Push Ups

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

Whiteboard:

Thursday, April 25, 2019

Clients:

Male Clients

1

Hugh
Barnett

4:30 PM WOD

195 lbs

1

Mike
McIntosh

3:30 PM WOD

195 lbs

2

Paul
Jones

4:30 PM WOD

165 lbs

2

Shawn
Johnson

4:30 PM WOD

165 lbs

3

Matthew
Ptacek

4:30 PM WOD

157 lbs

4

Andy
Froningisd ...

3:30 PM WOD

155 lbs

155-165-185-200x3

4

Joe
Chase

6:30 PM WOD

155 lbs

5

Ted
TooTall

12:00 PM WOD

135 lbs

6

Sam
Weitnauer

6:30 PM WOD

155 lbs

7

Nate
Solorio

3:30 PM WOD

135 lbs

8

Eric
Preble

6:30 PM WOD

95 lbs

9

Andy
Frank

12:00 PM WOD

75 lbs

9

Robert
Salberg

5:30 PM WOD

75 lbs

Female Clients

1

Amanda
Koonce

4:30 PM WOD

105 lbs

1

Nikki
Nelson

9:30 AM WOD

105 lbs

1

Tabitha
Dean

9:30 AM WOD

105 lbs

2

Veronica
Wilcox

12:00 PM WOD

95 lbs

3

Tara
McCarthy

5-7 AM Open Gym

35 lbs

4

Jenni
Bollmann

3:30 PM WOD

105 lbs

8 Cleans & 4 bench press

5

Nancy
Beltran

9:30 AM WOD

100 lbs

lunges, cleans

6

Lynette
Hawkins

12:00 PM WOD

90 lbs

for last 4 rounds

6

Sydne
Wheeler

12:00 PM WOD

90 lbs

Last 4 rounds

7

Jody
Chase

6:30 PM WOD

85 lbs

8

Heidi
Zuk

9:30 AM WOD

75 lbs

9

Delia
Miranda

9:30 AM WOD

65 lbs

9

Sheri
Baker

9:30 AM WOD

65 lbs

9

Susan
Taylor

5:30 PM WOD

65 lbs

10

Katrina
Carlson

4:30 PM WOD

55 lbs

10

Lisa
Udland

12:00 PM WOD

55 lbs

11

Trudy
Hamilton

3:30 PM WOD

45 lbs

12

Erin
Ibarra

12:00 PM WOD

35 lbs

12

Tania
Roque

9:30 AM WOD

35 lbs

15 bar lunges

13

Amy
Farm

9:30 AM WOD

15 lbs

13

Erica
Zaluskey

9:30 AM WOD

15 lbs

13

Tiffany
Vannoy

9:30 AM WOD

15 lbs