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Metcon

Metcon

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Workout

Tue 8-7-18

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 - Rounds)

PROWLER PUSH/SLED DRAG

100m Prowler Push x 3 (180/90)
100m Sled Drag x 3 (180/90)

25 minutes to complete 6 rounds.

3: Metcon (Time)

For Time
5 Rounds
100m Run
15 Sumo DL High pulls w/KB (70/53)
20 AbMat Sit-ups

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

Whiteboard:

Tuesday, August 07, 2018

Clients:

Clients

1

Bri
Talmage

3:30 PM WOD

12 Rounds

2

Dave
sWolcott

3:30 PM WOD

8 Rounds

+tire flips

3

Alexis
Shimada

4:30 PM WOD

6 Rounds

3

Andrew
Bolliger

4:30 PM WOD

6 Rounds

3

Billy
Montgomery

6:30 PM WOD

6 Rounds

3

Cody
Labahn

4:30 PM WOD

6 Rounds

+30 tire flips

3

Hayli
Librande

9:30 AM WOD

6 Rounds

3

Jake
Johnson

4:30 PM WOD

6 Rounds

3

John
Foley

12:00 PM WOD

6 Rounds

3

Joseph
McClish

6:30 PM WOD

6 Rounds

3

Michael
Toma

6:00 AM WOD

6 Rounds

3

Mike
McIntosh

6:30 PM WOD

6 Rounds

+ 35# double kb oh walk 100m

3

Nick
Williams

5:30 PM WOD

6 Rounds

3

Nikki
Nelson

9:30 AM WOD

6 Rounds

3

Paul
Jones

4:30 PM WOD

6 Rounds

30 trips

3

Sean
Cooper

3:30 Open Gym

6 Rounds

3

Tabitha
Dean

5-7 AM Open Gym

6 Rounds

3

Tammy
Fleming

9:30 AM WOD

6 Rounds

3

TIMMY
Unknown

4:30 PM WOD

6 Rounds

3

Veronica
Wilcox

12:00 PM WOD

6 Rounds

4

Amanda
Koonce

12:00 PM WOD

5 Rounds

4

Michael
McCarthy

12:00 PM WOD

5 Rounds

5

Private

5-7 AM Open Gym

3 Rounds

6

Michael
Gillett

4:30 PM WOD

7 Rounds

7

Amy
Holcomb

6:00 AM WOD

6 Rounds

7

Audrey
Pakulak

9:30 AM WOD

6 Rounds

7

Ben
Morehouse

4:30 PM WOD

6 Rounds

7

Casey
Lucas

6:30 PM WOD

6 Rounds

4x45 lb plates

7

Claire
Nettleton

9:30 AM WOD

6 Rounds

7

David
Ludi

5:30 PM WOD

6 Rounds

7

"Fiddy"
Ramirez

9:30 AM WOD

6 Rounds

7

Gab
Ludi

5:30 PM WOD

6 Rounds

90#

7

Gabriel
Darland

6:00 AM WOD

6 Rounds

7

Josie
Blankenship

9:30 AM WOD

6 Rounds

7

Liz
Marik

6:30 PM WOD

6 Rounds

8

Ashley
Zollman

3:30 PM WOD

5 Rounds

plus 5 rds tires

8

Jeffrey
Lowe

6:30 PM WOD

5 Rounds

-1 psuh @ 180

8

Katie
Ingram

6:30 PM WOD

5 Rounds

120lbs push, 135lbs pull

9

Edwin
Godinez

6:00 AM WOD

1 Rounds

1 100 m prowler push 1 100m sled drag

10

Janna
Curtis

3:30 Open Gym

0 Rounds

15000 meter bike