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Turkish Get Up

Metcon

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Workout

Thu 6-28-18

1: General Warm Up 4

Row 500m then 2 rounds of:
30 sec. goblet squat hold (with KB)
10 Squats
20 leg swings each leg
30 sec. lunge stretch each leg
20 Torso twists (with KB)
12 Yoga push ups (hold head through the arms to finish)

2: Turkish Get Up (15 min)

Turkish Get Up

15 minutes to work on technique and build up to a heavy lift.

3: Metcon (No Measure)

5 Rounds
4 tire flips
100m Sled drag (180/90)
100m Double Slam Ball Carry (50/30)

Not for time, but keep moving!
Dbl Slam Ball Carry: pick up 2 Slam Balls (50x2) in the front bear hug position and start marching.

4: Metcon (AMRAP - Rounds)

Ca$h Out! (10 min)
Death by Rower
Begin with 6 Calories
EMOM Add 2 Cals each minute until fail to complete reps within the minute.

Reset calories on rower at the beginning of each minute!!

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

Whiteboard:

Thursday, June 28, 2018

Clients:

Clients

1

Cody
Labahn

3:30 PM WOD

2 x 1 @ 100 lbs

1

Ryan
Wuest

12:00 PM WOD

1 x 1 @ 100 lbs

right arm only @100, 2@53, 2@70, 2@80, 2@90, 1@100

1

Steve
South

6:30 PM WOD

1 x 1 @ 100 lbs

2

Chris
Dunlap

3:30 PM WOD

1 x 1 @ 90 lbs

3

Joe
Chase

6:30 PM WOD

1 x 1 @ 72 lbs

4

Alex
Przybylowski

5:30 PM WOD

1 x 1 @ 70 lbs

4

Michael
Robinson

3:30 PM WOD

1 x 1 @ 70 lbs

5

Mike
McIntosh

6:30 PM WOD

1 x 1 @ 54 lbs

6

Treven
Upkes

3:30 Open Gym

1 x 1 @ 53 lbs

7

Kody
Sporseen

4:30 PM WOD

1 x 1 @ 50 lbs

7

Michael
McCarthy

12:00 PM WOD

1 x 1 @ 50 lbs

50lb DB, both arms

7

Nikki
Moore

5:30 PM WOD

1 x 1 @ 50 lbs

8

Shawn
Johnson

5:30 PM WOD

2 x 2 @ 45 lbs

8

Michelle
Robinson

3:30 PM WOD

2 x 1 @ 45 lbs

8

Michael
Brown

3:30 PM WOD

1 x 1 @ 45 lbs

8

Nick
Williams

12:00 PM WOD

1 x 1 @ 45 lbs

8

Tim
Zuk

5:30 PM WOD

1 x 1 @ 45 lbs

8

Toni
Blair

4:30 PM WOD

1 x 1 @ 45 lbs

9

Theresa
Williams

12:00 PM WOD

1 x 2 @ 44 lbs

10

Amy
Tooley

9:30 AM WOD

1 x 1 @ 35 lbs

35 R arm, 25 L

10

Jody
Chase

6:30 PM WOD

1 x 1 @ 35 lbs

10

Nikki
Nelson

9:30 AM WOD

1 x 1 @ 35 lbs

35 Right; 30 Left

10

Tabitha
Dean

9:30 AM WOD

1 x 1 @ 35 lbs

11

Ashley
Zollman

9:30 AM WOD

1 x 1 @ 30 lbs

11

Josie
Blankenship

9:30 AM WOD

1 x 1 @ 30 lbs

12

Sarah
Taylor-Green

5:30 PM WOD

1 x 2 @ 26.5 lbs

13

Hayli
Librande

3:30 PM WOD

1 x 1 @ 26 lbs

yellow kb

13

John
Foley

5:30 PM WOD

1 x 1 @ 26 lbs

13

Shawnette
Anderson

9:30 AM WOD

1 x 1 @ 26 lbs

14

David
Ludi

5:30 PM WOD

1 x 1 @ 25 lbs

14

Jessica
Warburton

6:30 PM WOD

1 x 1 @ 25 lbs

15

Carrie
Montgomery

9:30 AM WOD

1 x 1 @ 20 lbs

15

Gab
Ludi

5:30 PM WOD

1 x 1 @ 20 lbs

15

John
Harrington

6:00 AM WOD

1 x 1 @ 20 lbs

16

Alicia
Rasmussen

3:30 PM WOD

5 x 1 @ 18 lbs

16

Claire
Nettleton

9:30 AM WOD

1 x 1 @ 18 lbs

did a few at 18#

17

Amy
Holcomb

3:30 Open Gym

1 x 1 @ 15 lbs

worked on form

17

Shannon
Redpath

4:30 PM WOD

1 x 1 @ 15 lbs

18

Denise
P

12:00 PM WOD

1 x 4 @ 10 lbs

DB

18

Heidi
Chin

12:00 PM WOD

1 x 2 @ 10 lbs

19

Private

4:30 PM WOD

1 x 1 @ 8 lbs