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Metcon

Metcon

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Workout

160609

Metcon (AMRAP - Rounds and Reps)

6 minute amrap RX WOD
5 hspu ab mat
10 kb thrusters (5R/5L) 53/35
3 ring dips

6 minute amrap RXPLUS WOD
5 defecit hspu 45lb plates
10 kb thrusters (5R/5L) 53/35
1 ring muscle up

Metcon (AMRAP - Reps)

6 minute amrap
20 kb swings 53/35
10 ring dips
rest 4 minutes
4 minute amrap
strict shoulder press 75/55

score is total reps

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Whiteboard:

Thursday, June 09, 2016

Male Clients

1

Shane
Clay

9:30 AM WOD

4 + 0

2

Boyd
VanDam

9:30 AM WOD

2 + 5

3

Jim
Clark

9:30 AM WOD

3 + 0

4

James
Bennett

6:00 AM WOD

2 + 1

5

Clark
Harrison

4:30 PM WOD

4 + 9

44# KB; modified hspu

Female Clients

1

Charo
Shamo

4:30 PM WOD

2 + 15

2

Olivia
Austin

9:30 AM WOD

3 + 13

3

Candus
Tibbitts

4:30 PM WOD

3 + 3

45lb plate 2 about mat Red band ring

4

Miki
Rowan

4:30 PM WOD

3 + 0

45 & 10#plate with ab mat hspu Orange band ring dip

4

Rachel
Hepworth

6:00 AM WOD

3 + 0

4

Robin
Desatoff

9:30 AM WOD

3 + 0