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Metcon

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Workout

180702

Metcon (No Measure)

In under 12 minutes "partner ab sesh.."
6 rounds: (3 each)
30 second elbow plank
20 second hang knee raised static hold 15/10 plate
10 hollow rocks

Metcon (Time)

10 rounds for time:
20 seconds wall sit
5 single arm thrusters 5R/arm 5L/arm 50/35DB

*20 minute time cap
*Do NOT drop dumbbell please!
*90 degree wall sit, keep ankle under the knee and hip crease below the knee to RX

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

Whiteboard:

Monday, July 02, 2018

Male Clients

1

Mason
Watts

6:00 AM WOD

9:13

2

Cory
Ashby

6:00 AM WOD

9:31

3

Cody
Johnson

6:00 AM WOD

10:50

4

Bryan
Winder

6:00 AM WOD

12:45

5

Boyd
VanDam

9:30 AM WOD

12:52

Wall sits wrecked me

6

Omar
Torres

5:30 PM WOD

13:10

💩

7

Ryan
Michler

6:00 AM WOD

13:23

55lbs

8

Josh
Langston

4:30 PM WOD

14:05

9

Benjamin
Lee

4:30 PM WOD

15:34

10

Kody
Wilson

6:00 AM WOD

10:47

#40 was the highest left

11

Clark
Harrison

9:30 AM WOD

11:00

12

Luke
Robinson

4:30 PM WOD

0:00

DNF- stopped after round 8. Lower back cramped up.

Female Clients

1

Jessica
Langston

6:00 AM WOD

9:40

2

Chantel
Robinson

9:30 AM WOD

15:02

3

Bergen
Meyer

5:30 PM WOD

9:01

20#

4

Rachel
Hepworth

6:00 AM WOD

9:44

#10

5

Rebecca
Bell

5:00 AM WOD

9:49

15#

6

Charo
Shamo

4:30 PM WOD

9:51

7

Ali
Miller

9:30 AM WOD

9:55

25# going light. Dang back

8

Olivia
Austin

6:00 AM WOD

10:26

9

Jennifer
Guzman

5:30 PM WOD

11:41

25#, couldn’t RX with right shoulder pain

10

Jocelyn
Sackett

5:30 PM WOD

13:45

20# db