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Components

Metcon

Settings

Workout

160706

Metcon (No Measure)

tabata warm up, 20/10 second work rest ratio: 3 rounds rotating movements every interval.
-jumping onto 45lb plate
-elbow plank
-hand plank
-leg lifts
-thrusters 45/35

Metcon (Time)

For Time:
21-18-15-12-9-6-3
Thrusters 95/65
Box jumps 24/20
Step ups not RX

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

Whiteboard:

Wednesday, July 06, 2016

Male Clients

1

Shane
Clay

9:30 AM WOD

11:22

2

Jared
Jones

4:30 PM WOD

13:25

3

Justin
Schelin

5:00 AM WOD

14:04

4

Russell
Cote

4:30 PM WOD

15:43

GHD situps as well

5

Josh
Langston

9:30 AM WOD

17:02

6

Chance
Wright

6:00 AM WOD

17:56

7

Benjamin
Lee

4:30 PM WOD

19:03

8

Anthony
Allen

5:00 AM WOD

23:30

9

Lincoln
Johnson

9:30 AM WOD

19:52

65#

10

Boyd
VanDam

9:30 AM WOD

19:59

hurt knee

Female Clients

1

Korina
Darger

5:00 AM WOD

14:47

2

Ann
Schelin

5:00 AM WOD

14:55

3

Jessica
Langston

4:30 PM WOD

15:48

#someGHD's #thanksruss

4

Julie
Winder

9:30 AM WOD

17:20

5

Allison
Smith

9:30 AM WOD

20:00

6

Brooke
Wright

9:30 AM WOD

21:20

7

Jennifer
Iverson

9:30 AM WOD

22:49

8

Kat
Allen

5:00 AM WOD

25:12

Proud today❤

9

Shelly
Howard

6:00 AM WOD

9:48

35#

10

Olivia
Austin

9:30 AM WOD

15:17

RX weight step ups

11

Syndi
Blackmore

9:30 AM WOD

15:49

12

Candus
Tibbitts

5:00 AM WOD

17:07

55lbs