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Metcon

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Workout

160919

Metcon (Time)

3 rounds for time:
30 seconds hanging knee raise*
30 situps
30 mountain climbers
8 minute time cap
*hip crease above the knee, accumulate 30 total seconds.

Metcon (Time)

E6M for 3 rounds
60 air squats
15 power cleans
10 jerks
RX 115/85
RXP 155/105
score is single slowest round, If you cannot complete in under 6 minutes then modify as needed.

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

Whiteboard:

Monday, September 19, 2016

Male Clients

1

Mason
Watts

6:00 AM WOD

5:21

All 30 second static holds unbroken.

2

Taylor
Jacobson

6:00 AM WOD

5:26

3

Kamron
Wootton

4:30 PM WOD

5:35

4

Jayme
Turner

6:00 AM WOD

6:07

5

Justin
Schelin

5:00 AM WOD

6:09

6

Boyd
VanDam

9:30 AM WOD

6:18

7

Jared
Jones

4:30 PM WOD

6:24

8

Lincoln
Johnson

5:00 AM WOD

6:25

9

Cody
Paletta

4:30 PM WOD

6:32

10

Benjamin
Lee

4:30 PM WOD

6:50

11

Luke
Robinson

4:30 PM WOD

7:50

12

Josh
Langston

4:30 PM WOD

7:54

13

Kannon
Ahlstrom

5:30 PM WOD

8:00

14

Gage
Gardiner

6:00 AM WOD

6:30

Female Clients

1

Casee
Richmond

5:00 AM WOD

4:58

2

Jessica
Langston

5:00 AM WOD

5:40

3

Charo
Shamo

4:30 PM WOD

5:48

4

Ann
Schelin

5:00 AM WOD

6:05

5

Melissa
Rogers

4:30 PM WOD

6:23

6

Kaelee
Clifford

4:30 PM WOD

6:41

7

Julie
Winder

9:30 AM WOD

7:23

8

Makayla
Hummer

5:30 PM WOD

7:25

9

Jaci
Watts

5:30 PM WOD

7:40

10

Candus
Tibbitts

5:30 PM WOD

7:47

11

Olivia
Austin

9:30 AM WOD

7:50

12

Treasa
Anderson

9:30 AM WOD

7:52

13

Shayla
Hummer

5:30 PM WOD

7:57

14

Amber
Farmer

9:30 AM WOD

8:00

2 rds 57reps. Started on SU

15

Rian
Downs

6:00 AM WOD

3:30

3 rounds 60 air squats 45 pound clean (15) 45 pound jerks (10)

16

Miki
Rowan

4:30 PM WOD

5:40

17

Syndi
Blackmore

9:30 AM WOD

7:30

18

Becky
Seymour

9:30 AM WOD

0:00

Modified, bandaged war wounds