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Metcon

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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:

Male Clients

1

Aaron
Gerken

4:30 PM WOD

8 + 53

Jake

1

Jake
Johnson

4:30 PM WOD

8 + 53

AAron

2

Andy
Froningisd ...

3:30 PM WOD

8 + 17

w/Chris Dunlap

2

Chris
Dunlap

3:30 PM WOD

8 + 17

with andy

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

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

Adam
Librande

6:00 AM WOD

6 + 0

9

Mike
Metzger

8:30 AM WOD

5 + 70

10

Joseph
McClish

6:30 PM WOD

7 + 0

10

Matt
Polacek

6:00 AM WOD

7 + 0

50% knee ups

10

Michael
Robinson

3:30 PM WOD

7 + 0

GHDs w/ Wife

11

Dale
Mizer

6:00 AM WOD

6 + 63

14#

12

Ian
Plummer

3:30 PM WOD

6 + 35

#14 wallball

13

John
Foley

12:00 PM WOD

6 + 1

Knee raises & ttbs

14

Ben
Ibarra

6:00 AM WOD

6 + 0

14

Shane
Doyle

6:00 AM WOD

6 + 0

almost all toes-to-bar

15

Ted
TooTall

8:30 AM WOD

5 + 70

w/ mike the red, rxish

16

Bryce
Glovatsky

9:30 AM WOD

5 + 38

Female Clients

1

Amanda
Koonce

3:30 PM WOD

7 + 52

With the illustrious Toby

2

Jess
morgan

5:30 PM WOD

7 + 38

3

Olivia
Dias

6:00 AM WOD

6 + 63

4

Krista
Rogue

4:30 PM WOD

9 + 0

6rx then my hand rippied :( boohoo John R

5

Ali
Gehring

3:30 PM WOD

7 + 45

5

Jessica
Warburton

6:30 PM WOD

7 + 45

6

Michelle
Robinson

3:30 PM WOD

7 + 0

W/hubby GHD

7

Private

3:30 PM WOD

6 + 65

8

Amy
Tooley

9:30 AM WOD

6 + 60

GHDs with NIKKI

8

Nikki
Nelson

9:30 AM WOD

6 + 60

GHDs with AMY

9

Halley
Parker

4:30 PM WOD

6 + 55

10

Audrey
Pakulak

3:30 PM WOD

6 + 35

11

Delia
Miranda

8:30 AM WOD

6 + 31

Worked with Kay and Sherril

11

Kay
Metzger

8:30 AM WOD

6 + 31

with Delia and Sherrill

12

Claire
Nettleton

9:30 AM WOD

6 + 30

partners with Tammy sit ups for ttb

12

Sherrill
Conley

8:30 AM WOD

6 + 30

13

Amica
Cooke

9:30 AM WOD

6 + 25

10# WB knee raises w/ Hayli

13

Hayli
Librande

9:30 AM WOD

6 + 25

10# wb, knee raises with Amica!

14

Cheryl
Pellegrini

5:00 AM WOD

6 + 0

scale: kipping knee-2-elbow

14

Colleen
Frazier

5:00 AM WOD

6 + 0

w/Cheryl 14#WB;sit-ups

14

Denise
P

12:00 PM WOD

6 + 0

KU

14

"Fiddy"
Ramirez

8:30 AM WOD

6 + 0

10lb ball

14

Josie
Blankenship

8:30 AM WOD

6 + 0

12lb ball knees to chest

14

Lisa
Udland

12:00 PM WOD

6 + 0

T2b Ed’s 1-4, kip k-u rds 5-6

15

Debbie
Dixon

5:30 PM WOD

5 + 30

w/ Andy

16

Krista
Sites

5:30 PM WOD

5 + 0

16

Sarah
Taylor-Green

5:30 PM WOD

5 + 0

17

Melissa
Hedstrom

8:30 AM WOD

4 + 2

17

Shawnette
Anderson

8:30 AM WOD

4 + 2