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Metcon

Metcon

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Workout

161006

Metcon (AMRAP - Reps)

tabata
20/10 second, work-rest ratio for 4 rounds. Alternate every movement
-toes to bar
-sumo dead lift high pull 95/65
-elbow plank

Metcon (AMRAP - Reps)

10 minute amrap
25 dead lifts 135/95
30 box jumps 24/20
25 dead lifts 225/155
30 box jumps
25 dead lifts 275/175
-max reps box jumps

step ups are RX
Modify by not increasing weight and amrap between DL and BJ.

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

Whiteboard:

Thursday, October 06, 2016

Male Clients

1

Mason
Watts

6:00 AM WOD

102 Reps

2

Benjamin
Lee

4:30 PM WOD

72 Reps

3

Chance
Wright

6:00 AM WOD

63 Reps

4

Ryan
Michler

6:00 AM WOD

59 Reps

5

Bryan
Winder

6:00 AM WOD

57 Reps

6

Cody
Paletta

4:30 PM WOD

112 Reps

knee raises 45 pound bar

7

Kannon
Ahlstrom

4:30 PM WOD

110 Reps

44 lbs kettle bell

8

Gordon
Dotson

6:00 AM WOD

57 Reps

Female Clients

1

Korina
Darger

9:30 AM WOD

74 Reps

2

Casee
Richmond

5:00 AM WOD

72 Reps

3

Shayla
Hummer

4:30 PM WOD

108 Reps

#55lbs

4

Amber
Farmer

9:30 AM WOD

55 Reps

More like knee ups and 55#

5

Natalie
McLaws

4:30 PM WOD

54 Reps

35# DL

6

Angie
Ellis

4:30 PM WOD

0 Reps

No clue :)