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Metcon

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Workout

170606

Metcon (No Measure)

In 10 minutes:
3 rounds
20 strict dumb bell press 10/R-10/L
10 strict pullups
Choose a challenging load for DMP and use a band if you cannot perform strict pull-ups

Metcon (Time)

For Time:
40/30 calorie row
30 alternating dumbbell snatches 50/35
144 ft single arm overhead lunges 50/35
30 pull-ups

go in waves off the rower

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

Whiteboard:

Tuesday, June 06, 2017

Male Clients

1

Mason
Watts

6:00 AM WOD

7:11

That was fun!

2

Taylor
Jacobson

6:00 AM WOD

7:33

3

Brian
Tatum

4:30 PM WOD

7:56

4

Justin
Schelin

5:00 AM WOD

8:35

5

Dave
Howard

5:30 PM WOD

10:51

5

Ryan
Michler

6:00 AM WOD

10:51

6

Freddy
Martinez

9:30 AM WOD

11:10

7

Benjamin
Lee

6:00 AM WOD

13:11

8

David
Sanders

5:30 PM WOD

14:08

9

Kannon
Ahlstrom

9:30 AM WOD

10:12

10

Dave
Sanders

5:30 PM WOD

11:20

ring pulls, #20

11

Jeremy
Davis

6:00 AM WOD

14:34

jumping pull ups

Female Clients

1

Jessica
Langston

5:30 PM WOD

7:04

2

Olivia
Sanders

5:30 PM WOD

7:48

3

Susannah
Stout

4:30 PM WOD

7:58

4

Casee
Richmond

5:00 AM WOD

8:12

5

Ann
Schelin

5:00 AM WOD

8:25

6

Shelly
Howard

5:30 PM WOD

9:28

7

Miki
Rowan

5:30 PM WOD

11:07

8

Jaci
Watts

9:30 AM WOD

12:13

9

Olivia
Austin

9:30 AM WOD

13:12

10

Tricia
Michler

5:00 AM WOD

10:14

20# lunges, banded pu's

11

Syndi
Blackmore

9:30 AM WOD

11:10

12

McKayla
Thornley

9:30 AM WOD

11:28

13

Treasa
Anderson

6:00 AM WOD

11:38

14

Brooke
Wright

9:30 AM WOD

13:03

lunges 25# rest rx

15

Natalie
McLaws

9:30 AM WOD

14:36

25#snatches, 20#lunges

16

Angie
Ellis

9:30 AM WOD

14:48

15# pull ups no band rxISH (chin)