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Press/Push Press Combo

Metcon

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Workout

Fri 10-5-18

1: Billy's Warm Up

3 rounds:
15 cal row
10-15 push-ups
10-15 pull-ups
30 hollow rocks

2: Press/Push Press Combo (8rds : 2 Press + 2 Push Press Unbroken )

Every 90 sec. 8 rounds
1 rep = 2 press + 2 push press

3: Metcon (Time)

Complete 4 rounds for time:
18 Cleans (115/85)
18/16 Calories on the assault bike
Waiters Walk 100m (2x KB 53/35 low - 44/26 high)

Basics: 3 rounds (75/45 cleans, 15/12 Ass bike cal, light KB)
Int: 95/65 cleans
Adv: as written
Rx+: 6 cleans @ 225/155

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

Whiteboard:

Friday, October 05, 2018

Clients:

Clients

1

John
Richey

3:30 Open Gym

8 x 1 @ 190 lbs

2

Tony
Moul

4:30 PM WOD

8 x 1 @ 165 lbs

3

Cody
Labahn

6:30 PM WOD

8 x 1 @ 155 lbs

3

Jason
Murphy

4:30 PM WOD

8 x 1 @ 155 lbs

4

Steve
South

9:30 AM WOD

8 x 1 @ 145 lbs

5

Joe
Chase

6:30 PM WOD

8 x 1 @ 135 lbs

5

Mike
McIntosh

6:30 PM WOD

8 x 1 @ 135 lbs

5

Rick
Metzger

3:30 PM WOD

8 x 1 @ 135 lbs

5

Shawn
Johnson

4:30 PM WOD

8 x 1 @ 135 lbs

6

Caedmon
Blair

4:30 PM WOD

8 x 1 @ 125 lbs

6

Collin
Kayser

4:30 PM WOD

8 x 1 @ 125 lbs

6

John
Graham

6:00 AM WOD

8 x 1 @ 125 lbs

7

Kristopher
Elliott

4:30 PM WOD

8 x 1 @ 120 lbs

8

Kip
Patterson

5:00 AM WOD

8 x 4 @ 115 lbs

8

Chris
Rasmussen

5:30 PM WOD

8 x 1 @ 115 lbs

8

Kody
Sporseen

12:00 PM WOD

8 x 1 @ 115 lbs

8

Matt
Polacek

12:00 PM WOD

8 x 1 @ 115 lbs

9

Michael
George

5:30 PM WOD

8 x 4 @ 105 lbs

9

Andrea
Krahmer

6:30 PM WOD

8 x 1 @ 105 lbs

9

Jeffrey
Lowe

6:30 PM WOD

8 x 1 @ 105 lbs

9

John
Harrington

6:00 AM WOD

8 x 1 @ 105 lbs

9

Ryan
Wuest

12:00 PM WOD

8 x 1 @ 105 lbs

4 @ 115

9

Shane
Doyle

6:00 AM WOD

8 x 1 @ 105 lbs

10

Dale
Mizer

6:00 AM WOD

8 x 1 @ 95 lbs

10

Erick
Hernandez

6:00 AM WOD

8 x 1 @ 95 lbs

10

Jonathan
Murry

6:00 AM WOD

8 x 1 @ 95 lbs

10

Michael
Robinson

3:30 PM WOD

8 x 1 @ 95 lbs

10

Nick
Williams

3:30 Open Gym

8 x 1 @ 95 lbs

10

Reid
Holcomb

5:00 AM WOD

8 x 1 @ 95 lbs

11

Heather
Leaks

5:30 PM WOD

8 x 1 @ 90 lbs

12

Adam
Librande

6:00 AM WOD

8 x 1 @ 85 lbs

12

Conner
Winkler

9:30 AM WOD

8 x 1 @ 85 lbs

12

Olivia
Dias

6:00 AM WOD

8 x 1 @ 85 lbs

13

Jess
morgan

12:00 PM WOD

8 x 1 @ 80 lbs

14

Colleen
Frazier

5:00 AM WOD

8 x 1 @ 77 lbs

All at 77

15

Lynette
Hawkins

9:30 AM WOD

8 x 4 @ 75 lbs

15

Melissa
Maurer

6:00 AM WOD

8 x 4 @ 75 lbs

all at 75 lbs

15

Amy
Tooley

12:00 PM WOD

8 x 1 @ 75 lbs

15

Sheri
Baker

8:30 AM WOD

8 x 1 @ 75 lbs

not so strick on some

16

Jody
Chase

6:30 PM WOD

8 x 1 @ 70 lbs

17

Tabitha
Dean

4:30 PM WOD

8 x 4 @ 65 lbs

17

Amy
Welsh

6:00 AM WOD

8 x 1 @ 65 lbs

17

Cheryl
Pellegrini

5:00 AM WOD

8 x 1 @ 65 lbs

17

Courtney
Robison

9:30 AM WOD

8 x 1 @ 65 lbs

17

Denise
P

12:00 PM WOD

8 x 1 @ 65 lbs

17

KIRA
DACZEWITZ

5:00 AM WOD

8 x 1 @ 65 lbs

17

Nikki
Nelson

12:00 PM WOD

8 x 1 @ 65 lbs

17

Susan
Taylor

5:30 PM WOD

8 x 1 @ 65 lbs

18

Claire
Nettleton

9:30 AM WOD

8 x 1 @ 55 lbs

18

Courtney
Prokosch

5:00 AM WOD

8 x 1 @ 55 lbs

19

Hayli
Librande

9:30 AM WOD

8 x 1 @ 50 lbs

19

Jenn
Graham

6:00 AM WOD

8 x 1 @ 50 lbs

20

Lisa
Udland

12:00 PM WOD

8 x 4 @ 45 lbs

20

brenda
harrington

12:00 PM WOD

8 x 1 @ 45 lbs

20

Emily
Rue

9:30 AM WOD

8 x 1 @ 45 lbs

20

Lindsey
Angell

5:30 PM WOD

8 x 1 @ 45 lbs

20

Nicole
Miller

4:30 PM WOD

8 x 1 @ 45 lbs

15lb strict press 45lb push press

21

Dana
Toma

5:30 PM WOD

8 x 1 @ 35 lbs

22

Mark
A. Toma

5:30 PM WOD

8 x 1 @ 0 lbs

db - 15, 20, 25

22

Troy
Willis

5:00 AM WOD

6 x 1 @ 115 lbs

22

Toni
Blair

5:30 PM WOD

3 x 1 @ 85 lbs

building till 6th round

22

Joyce
Kintz

5:30 PM WOD

2 x 1 @ 68 lbs

6 previous sets at lighter weights (38-63)

22

Sean
Cooper

3:30 Open Gym

1 x 1 @ 115 lbs