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Metcon

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Workout

Wed 7-25-18

1: General Warm Up 2

D&B High Knees
10 Squats
D&B Butt Kickers
10 Lunges
D&B Bear Crawl
10 Push Ups
D&B Side Shuffle
10 Good Mornings
Arm and Shoulder Rotations
Banded Arm/Lat stretch from the rig
20 Band pass throughs & pull aparts

2: Metcon (AMRAP - Reps)

E2MOM 30 min
1:00w/1:00r
Rd1: 15/12 Cal Bike
Max Goblet Squats Time remaining
Rd2: 15/12 Cal Row
Max Sit-ups Time remaining
Rd3: 150m Run
Max "USA" KB swings Time remaining

Basics - 10/7 cals/100m run
Int - 12/8 cals
Rx - as written

**SCORE is total reps of each movement!!

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

Whiteboard:

Wednesday, July 25, 2018

Clients:

Clients

1

Tony
Moul

12:00 PM WOD

191 Reps

2

Cody
Labahn

3:30 PM WOD

165 Reps

3

Heather
Leaks

5:30 PM WOD

153 Reps

4

Andrew
Bolliger

6:30 PM WOD

152 Reps

5

Mike
McIntosh

6:30 PM WOD

149 Reps

6

Casey
Craig

3:30 PM WOD

145 Reps

7

Mikey
Nantze

9:30 AM WOD

134 Reps

8

Amy
Tooley

9:30 AM WOD

127 Reps

9

Private

6:00 AM WOD

121 Reps

9

Michael
Robinson

3:30 PM WOD

121 Reps

10

Toni
Aldana

6:00 AM WOD

115 Reps

11

Lindsay
Schramm

4:30 PM WOD

109 Reps

10cal

12

Melissa
Maurer

6:00 AM WOD

100 Reps

13

TIMMY
Unknown

12:00 PM WOD

97 Reps

14

Shawn
Johnson

4:30 PM WOD

95 Reps

15

Private

6:00 AM WOD

87 Reps

16

Rick
Metzger

3:30 PM WOD

75 Reps

17

Michael
McCarthy

12:00 PM WOD

58 Reps

18

Ted
TooTall

4:30 PM WOD

57 Reps

19

Brandi
Keady

4:30 PM WOD

52 Reps

20

Cory
Kottek

5:00 AM WOD

51 Reps

21

Colleen
Frazier

5:00 AM WOD

47 Reps

21

Paul
Vasend

5:00 AM WOD

47 Reps

22

Ian
Plummer

3:30 PM WOD

136 Reps

10 cal #53 (Rx weight)

23

Brittni
Schomus

9:30 AM WOD

135 Reps

int

24

Private

6:00 AM WOD

124 Reps

25

Keith
Sekishiro

6:00 AM WOD

123 Reps

12 cals for all

26

Carol
Bolliger

4:30 PM WOD

118 Reps

26

Claire
Nettleton

9:30 AM WOD

118 Reps

8 cal bike + 26# kb goblet squats 10 cal row 35# kb swings

27

Olivia
Dias

6:00 AM WOD

113 Reps

Round 1 - RX, remaining 10 Cal

28

Adam
Librande

6:00 AM WOD

109 Reps

Goblet 53#x 16 Sit Up x 30 (12 cal) KB 53# x 63 (12 cal x 3 ) (10...

29

Ashley
Zollman

3:30 PM WOD

97 Reps

after rd 1 did 8cal

30

Bill
Berman

6:00 AM WOD

95 Reps

10cal 35#KB

31

Stephanie
Foley

8:30 AM WOD

90 Reps

32

Deidre
Jones

9:30 AM WOD

86 Reps

33

Dale
Mizer

6:00 AM WOD

80 Reps

RX Cal.

34

Josie
Blankenship

8:30 AM WOD

75 Reps

Bike & row 3rds rx rest int yellow and green kb

34

Melissa
Hedstrom

3:30 PM WOD

75 Reps

34

Samantha
O’Neil

5:30 PM WOD

75 Reps

10 cal, green kb

35

Matt
Polacek

12:00 PM WOD

72 Reps

36

Aurora
Ellison

5:30 PM WOD

71 Reps

10 cal; only did rounds 1-6; 13-15

37

Shawnette
Anderson

3:30 PM WOD

70 Reps

38

Michael
Brown

4:30 PM WOD

67 Reps

10 cal/53 lb; 10 cal/S/U; 150M/45lb

39

Halley
Parker

4:30 PM WOD

65 Reps

40

Denise
P

12:00 PM WOD

60 Reps

10 cal pink kb

40

Robert
Salberg

4:30 PM WOD

60 Reps

3rds

41

"Fiddy"
Ramirez

8:30 AM WOD

55 Reps

pink kb

41

Kortnie
Crabtree

6:00 AM WOD

55 Reps

3 Rounds only. Russian KB swings. 8 cal row/bike.

42

Willow
Snow-Ferrill

4:30 PM WOD

53 Reps

buy in=10, greenKB squats, yellow KB swings

43

Bob
Rindy

4:30 PM WOD

41 Reps

44

Susan
Taylor

5:30 PM WOD

33 Reps

only 3 rounds int

45

Sherrill
Conley

8:30 AM WOD

9 Reps

46

Maylea
Tooze

6:30 PM WOD

5 Reps

10 cals

47

janiva
Lomas

12:00 PM WOD

0 Reps

Track day

47

Sarah
Taylor-Green

5:30 PM WOD

0 Reps

Forgot to count :)