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Metcon

Metcon

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Workout

160722

Metcon (AMRAP - Reps)

Dead lift ladder
emom 6 barbell weights
20 seconds work 40 seconds rest, max total reps each barbell.
mens weights
155/185/205/225/255/275
women weights
105/125/135/155/175/185
If you reach a weight you cannot lift then do burpees in replacement of DL's each round. Not RX if you cannot lift at least 1 rep at all barbells.

Metcon (Time)

For Time:
25 calorie row
75 jumping air squats
300 dub's

3x1 singles
go in waves off the rower

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

Whiteboard:

Friday, July 22, 2016

Male Clients

1

Matt
Clifford

4:30 PM WOD

86 Reps

19,18,17,15,9,8

2

Shane
Clay

9:30 AM WOD

75 Reps

3

Bryan
Winder

6:00 AM WOD

72 Reps

16,16,15,13,6,6

4

Josh
Langston

9:30 AM WOD

66 Reps

5

Dan
Stewart

5:00 AM WOD

63 Reps

6

Justin
Schelin

5:00 AM WOD

61 Reps

7

Benjamin
Lee

4:30 PM WOD

59 Reps

8

Jared
Jones

6:00 AM WOD

57 Reps

16-13-9-9-5-5

9

Ryan
Michler

5:00 AM WOD

56 Reps

10

Jayme
Turner

4:30 PM WOD

47 Reps

Female Clients

1

Kaelee
Clifford

4:30 PM WOD

70 Reps

2

Ann
Schelin

5:00 AM WOD

60 Reps

Fun!!

3

Korina
Darger

5:00 AM WOD

52 Reps

4

Brooke
Wright

9:30 AM WOD

49 Reps

13-10-9-7-5-5

5

Candus
Tibbitts

9:30 AM WOD

46 Reps

6

Jennifer
Iverson

9:30 AM WOD

45 Reps

7

Jessica
Langston

9:30 AM WOD

44 Reps

Men's weight

8

Charo
Shamo

4:30 PM WOD

41 Reps

9

McKayla
Thornley

9:30 AM WOD

38 Reps

9

Olivia
Austin

9:30 AM WOD

38 Reps

mens weight

10

Haley
Clay

5:00 AM WOD

37 Reps

10, 8, 6, 5, 4, 4

11

Allison
Smith

6:00 AM WOD

30 Reps