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Components

Metcon

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Workout

Wednesday

Warm-up

AMRAP x 7 MINUTES
10 Cal Row
10 Alt. Samson Lunge Stretches
10 Up-Downs
20 Mountain Climbers

Workout

Metcon (AMRAP - Reps)

EMOM x 21 MINUTES
MIN 1 -- 20 Cal Row
MIN 2 -- 15 Burpees
MIN 3 -- Rest

*Scale as needed to accomplish the work in each minute in :50-:45 or less.
*Max of 35 reps per round.

Finisher

Finisher
3 SETS
15 Slow Tuck-Ups on Rower
1:00 Hollow Rocks

-Rest as needed b/t Sets-

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

Whiteboard:

Wednesday, October 02, 2019

Male Clients

1

Kody
Wilson

4:45 PM WOD

245 Reps

Finished all 7 rounds 🤢🤮

2

Kacen
Gubler

5:00 AM WOD

235 Reps

35x5, 30x2

3

Taylor
Jacobson

6:00 AM WOD

230 Reps

4

Jared
Behunin

5:00 AM WOD

210 Reps

15 + 15 each round.

5

Luke
Robinson

4:45 PM WOD

185 Reps

15&10 for 6 rounds 20&15 for 7th round

6

Josh
Langston

9:30 AM WOD

183 Reps

7

Clark
Harrison

9:30 AM WOD

169 Reps

8

Bryan
Winder

9:30 AM WOD

162 Reps

Female Clients

1

Jessica
Langston

9:30 AM WOD

220 Reps

Can we lift Heavy?... Please.

2

Ali
Miller

9:30 AM WOD

201 Reps

3

Chantel
Robinson

4:45 PM WOD

190 Reps

4

Maria
Gonzales

6:00 AM WOD

177 Reps

5

Yesenia
Leavitt

6:00 AM WOD

147 Reps

6

Jocelyn
Sackett

9:30 AM WOD

192 Reps

7

Charo
Shamo

4:45 PM WOD

175 Reps

8

Mayra
Martinez

6:00 AM WOD

173 Reps