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Metcon

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Workout

Wed 6-20-18

1: General Warm Up 3

500m Row
3 rounds of:
10 Kip Swings
banded side shuffle D&B
10 slow squats with 3 sec pause
10 push ups with downward dog finish

2: Metcon (6 Rounds for time)

6x250m Row
Rest 2 mins between sprints

3: Metcon (Time)

5 rounds
12 Single arm DB hang clean and jerk@50/35
12 Single DB alt lunge steps
12 push-ups

Single DB alt lunge steps- DB in rack position. Lunge steps alternate not the DB.

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

Whiteboard:

Wednesday, June 20, 2018

Clients:

Clients

1

Ryan
Wuest

12:00 PM WOD

4:35

2

Joe
Chase

6:30 PM WOD

4:38

3

Andrew
Duncan

8:30 AM WOD

4:46

4

Curt
Wagner

4:30 PM WOD

4:50

4 Damper

5

Private

5:00 AM WOD

4:51

6

Dale
Mizer

6:00 AM WOD

4:53

7

Jason
Perrizo

4:30 PM WOD

4:54

8

John
Foley

12:00 PM WOD

4:55

8

Private

6:00 AM WOD

4:55

8

Joseph
McClish

5:00 AM WOD

4:55

9

Heather
Leaks

4:30 PM WOD

5:00

10

Rick
Metzger

3:30 PM WOD

5:01

11

Adam
Librande

6:00 AM WOD

5:05

12

Kasen
McGraw

3:30 PM WOD

5:12

12

TIMMY
Unknown

5:30 PM WOD

5:12

13

Josie
Blankenship

8:30 AM WOD

5:20

14

Jose
Miranda

6:00 AM WOD

5:26

15

Olivia
Dias

6:00 AM WOD

5:27

16

Kristina
Perrizo

5:30 PM WOD

5:30

17

Jody
Chase

6:30 PM WOD

5:31

18

Brandi
Keady

12:00 PM WOD

5:37

19

Astrid
Platteau

12:00 PM WOD

5:44

20

Colleen
Frazier

5:00 AM WOD

5:45

21

Nicole
Miller

3:30 PM WOD

5:47

22

Brittni
Schomus

9:30 AM WOD

5:50

23

Sarah
Taylor-Green

12:00 PM WOD

5:51

24

Samantha
O’Neil

5:30 PM WOD

5:54

25

Hayli
Librande

4:30 PM WOD

6:07

26

Private

6:00 AM WOD

6:14

27

Krista
Rogue

4:30 PM WOD

6:19

28

Denise
P

12:00 PM WOD

6:22

29

Mikey
Nantze

6:00 AM WOD

4:46:30

30

Matt
Thompson

9:30 AM WOD

5:01:20

31

Nikki
Nelson

9:30 AM WOD

5:45:24

32

Thanh
Vo

5:00 AM WOD

0:00

33

Cheryl
Pellegrini

5:00 AM WOD

1:00

34

Tammy
Fleming

9:30 AM WOD

3:00

35

Shawn
Johnson

4:30 PM WOD

4:51

36

Ethan
Talmage

3:30 PM WOD

5:17

37

Bill
Berman

6:00 AM WOD

5:20

38

Dirk
Pierson

12:00 PM WOD

5:21

38

Melissa
Maurer

6:00 AM WOD

5:21

39

Stephanie
Foley

12:00 PM WOD

5:26

40

Bob
Rindy

4:30 PM WOD

5:32

41

Sara
Brown

6:30 PM WOD

5:35

42

Brandi
Keady

12:00 PM WOD

5:37

43

Carol
Bolliger

12:00 PM WOD

5:42

44

Shawnette
Anderson

8:30 AM WOD

5:50

45

Heidi
Chin

12:00 PM WOD

6:00

46

Delia
Miranda

8:30 AM WOD

6:04

47

Melissa
Hedstrom

8:30 AM WOD

6:22

48

Sherrill
Conley

8:30 AM WOD

6:52

49

Airian
Carter Copas

6:00 AM WOD

7:16

50

Alicia
Rasmussen

3:30 PM WOD

10:31

51

Phaysy
Allen

6:30 PM WOD

16:04

51

Valerie
Costa

6:30 PM WOD

16:04

16:04 didn’t track each round

52

Chris
Rasmussen

6:30 PM WOD

4:56:00

53

Jennifer
Bryan

9:30 AM WOD

7:57:21

54

Jeffrey
Lowe

6:30 PM WOD

0:00

5:10/6