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Components

Metcon

Metcon

Settings

Workout

150618

coaches spend 12-15 minutes on mobility

Metcon (Time)

sprint wod
For Time:
30 goblet squats 53/35
30 over the kb burpees
5 minute time cap

standard is feet together when jumping over the kb.

Metcon (AMRAP - Reps)

5 minute amrap
6 HSPU (Flat Surface)
15 OH alternating lunges 95/65

rest 3 minutes

5 minute amrap
6 Dead Lifs 225/145
15 box jumps 24/20

score is total reps

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

Whiteboard:

Thursday, June 18, 2015

Male Clients

1

Dan
Stewart

5:00 AM WOD

2:29

2

Dave
Howard

6:00 AM WOD

3:23

3

Ryan
Michler

6:00 AM WOD

3:27

4

Taylor
Jacobson

5:00 AM WOD

2:53

5

Gordon
Dotson

4:30 PM WOD

4:20

Female Clients

1

Rachel
Hepworth

6:00 AM WOD

3:13

2

Korina
Darger

9:30 AM WOD

3:15

2

Shania
Merritt

9:30 AM WOD

3:15

3

Charo
Shamo

5:30 PM WOD

3:19

4

Brittney
Hadley

5:00 AM WOD

3:35

5

Megan
Hanks

6:00 AM WOD

3:36

6

Julie
Winder

9:30 AM WOD

3:37

7

Olivia
Austin

9:30 AM WOD

4:10

8

Brooke
Wright

9:30 AM WOD

4:11

9

Dawn
Hansen

10:30 AM WOD

4:25

10

Christina
Oliekan

9:30 AM WOD

2:33

26#, push ups

11

Melissa
Rogers

9:30 AM WOD

3:15