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Metcon

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Workout

Thursday

Warm-up

GENERAL WARM-UP
3 ROUNDS
:30 Bike
10 Alt Groiners
5 Inch Worms + Push-Up

Into…

SPECIFIC WARM-UP
3 ROUNDS
:30 Bike (75% across)
5 Barbell Back Squats
5/5 Single Arm Upright Row
5/5 Single Arm DB Strict Press
10 Scap Pull-Ups

Workout

Metcon (AMRAP - Reps)

AMRAP x 20 MINUTES
4-6-8-10 and so on...
Toes to Bar
Alt. DB Hang Snatch (50/35)|(35/20)

*10 Back Squats from the floor 135/95

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Whiteboard:

Thursday, July 30, 2020

Male Clients

1

Kacen
Gubler

5:00 AM WOD

167 Reps

7rnds+27 rps(on18)

2

Shawn
Judd

5:00 AM WOD

190 Reps

35lbs dumbbell 95lbs back squat

Female Clients

1

Jordan
Sessions

4:45 PM WOD

206 Reps

10 reps left on 20’s round

2

Jessica
Langston

6:00 AM WOD

184 Reps

18 + 8

3

Susannah
Stout

4:45 PM WOD

148 Reps

16+4

4

Dawn
Hansen

9:30 AM WOD

85 Reps

Finished rd 12, + 5

5

Yesenia
Leavitt

5:00 AM WOD

176 Reps

65#/High Knees

6

Tylee
Torres

6:00 AM WOD

174 Reps

2 short of finishing my round of 18 85# last few rounds toes to r...

7

Miki
Rowan

4:45 PM WOD

147 Reps

25#,75# Round 16+7

8

Alex
Shafter

9:30 AM WOD

140 Reps

9

Janessa
Stevens

5:00 AM WOD

0 Reps

Round #18 #35 dB #95 back squat