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Workout

Wed 8-29-18

1: General Warm Up 4

Row 500m then 2 rounds of:
30 sec. goblet squat hold (with KB)
10 Squats
20 leg swings each leg
30 sec. lunge stretch each leg
20 Torso twists (with KB)
12 Yoga push ups (hold head through the arms to finish)

2: Metcon (AMRAP - Rounds and Reps)

Teams of 2, AMRAP 30:00

30 Wall Ball Shots (20/14)
25 Toes to Bar
20 Cal. on the Assault Bike
Rest 1:00

one person works at a time, scale as needed.

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

Whiteboard:

Wednesday, August 29, 2018

Clients:

Clients

1

Aaron
Gerken

4:30 PM WOD

8 + 53

Jake

1

Jake
Johnson

4:30 PM WOD

8 + 53

AAron

2

Andrew
Bolliger

3:30 PM WOD

8 + 17

w/Chris Dunlap

2

Chris
Dunlap

3:30 PM WOD

8 + 17

with andy

3

Amanda
Koonce

3:30 PM WOD

7 + 52

With the illustrious Toby

3

Thanh
Vo

5:00 AM WOD

7 + 52

4

Casey
Craig

3:30 PM WOD

7 + 45

4

Hugh
Barnett

6:30 PM WOD

7 + 45

5

Jess
morgan

5:30 PM WOD

7 + 38

5

Tony
Moul

5:30 PM WOD

7 + 38

W/jess

6

Collin
Kayser

6:30 PM WOD

7 + 15

6

Kristopher
Elliott

6:30 PM WOD

7 + 15

7

Perry
DeJoode

12:00 PM WOD

6 + 65

With Ryan....

7

Ryan
Wuest

12:00 PM WOD

6 + 65

all Perry

8

Olivia
Dias

6:00 AM WOD

6 + 63

9

Adam
Librande

6:00 AM WOD

6 + 0

10

Mike
Metzger

8:30 AM WOD

5 + 70

11

Krista
Rogue

4:30 PM WOD

9 + 0

6rx then my hand rippied :( boohoo John R

12

Ali
Gehring

3:30 PM WOD

7 + 45

12

Jessica
Warburton

6:30 PM WOD

7 + 45

13

Joseph
McClish

6:30 PM WOD

7 + 0

13

Matt
Polacek

6:00 AM WOD

7 + 0

50% knee ups

13

Michael
Robinson

3:30 PM WOD

7 + 0

GHDs w/ Wife

13

Michelle
Robinson

3:30 PM WOD

7 + 0

W/hubby GHD

14

Private

3:30 PM WOD

6 + 65

15

Dale
Mizer

6:00 AM WOD

6 + 63

14#

16

Amy
Tooley

9:30 AM WOD

6 + 60

GHDs with NIKKI

16

Nikki
Nelson

9:30 AM WOD

6 + 60

GHDs with AMY

17

Halley
Parker

4:30 PM WOD

6 + 55

18

Audrey
Pakulak

3:30 PM WOD

6 + 35

18

Ian
Plummer

3:30 PM WOD

6 + 35

#14 wallball

19

Delia
Miranda

8:30 AM WOD

6 + 31

Worked with Kay and Sherril

19

Kay
Metzger

8:30 AM WOD

6 + 31

with Delia and Sherrill

20

Claire
Nettleton

9:30 AM WOD

6 + 30

partners with Tammy sit ups for ttb

20

Sherrill
Conley

8:30 AM WOD

6 + 30

21

Amica
Cooke

9:30 AM WOD

6 + 25

10# WB knee raises w/ Hayli

21

Hayli
Librande

9:30 AM WOD

6 + 25

10# wb, knee raises with Amica!

22

John
Foley

12:00 PM WOD

6 + 1

Knee raises & ttbs

23

Ben
Ibarra

6:00 AM WOD

6 + 0

23

Cheryl
Pellegrini

5:00 AM WOD

6 + 0

scale: kipping knee-2-elbow

23

Colleen
Frazier

5:00 AM WOD

6 + 0

w/Cheryl 14#WB;sit-ups

23

Denise
P

12:00 PM WOD

6 + 0

KU

23

"Fiddy"
Ramirez

8:30 AM WOD

6 + 0

10lb ball

23

Josie
Blankenship

8:30 AM WOD

6 + 0

12lb ball knees to chest

23

Lisa
Udland

12:00 PM WOD

6 + 0

T2b Ed’s 1-4, kip k-u rds 5-6

23

Shane
Doyle

6:00 AM WOD

6 + 0

almost all toes-to-bar

24

Ted
TooTall

8:30 AM WOD

5 + 70

w/ mike the red, rxish

25

Bryce
Glovatsky

9:30 AM WOD

5 + 38

26

Debbie
Dixon

5:30 PM WOD

5 + 30

w/ Andy

27

Krista
Sites

5:30 PM WOD

5 + 0

27

Sarah
Taylor-Green

5:30 PM WOD

5 + 0

28

Melissa
Hedstrom

8:30 AM WOD

4 + 2

28

Shawnette
Anderson

8:30 AM WOD

4 + 2