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Turkish Get Up

Metcon

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Workout

Wed 10-10-18

1: General Warm Up 3

500m Row
3 rounds of:
10 Kip Swings
banded side shuffle D&B
10 slow squats with 3 sec pause
10 push ups with downward dog finish

2: Turkish Get Up (1RM (12:00 after warm up))

Turkish Get Up

https://youtu.be/0bWRPC49-KI

Shoulder warm up is essential to this movement!

3: Metcon (AMRAP - Rounds and Reps)

Teams of 2, AMRAP 24:00
Row 600m
100 Double Unders
Row 600m
40 Toes to bar

Scaling
Basics: 400m, 100 SU, 30 Knee Raise
Int/Adv: as written

Nutrition: Check out this video, some good general information for muscle development and overall body composition goals. https://youtu.be/C1s_2au4qcM

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

Whiteboard:

Wednesday, October 10, 2018

Clients:

Clients

1

Tony
Moul

5:30 PM WOD

1 x 2 @ 100 lbs

1

Ryan
Wuest

12:00 PM WOD

1 x 1 @ 100 lbs

rt side @100#, both sides @90#

2

Cody
Labahn

6:30 PM WOD

1 x 1 @ 90 lbs

3

Chris
Dunlap

4:30 PM WOD

1 x 1 @ 80 lbs

3

Joe
Chase

6:30 PM WOD

1 x 1 @ 80 lbs

4

Mike
Metzger

9:30 AM WOD

4 x 1 @ 72 lbs

5

Collin
Kayser

5:30 PM WOD

1 x 1 @ 70.56 lbs

right side

6

Michael
Toma

5:30 PM WOD

2 x 1 @ 70 lbs

6

Perry
DeJoode

6:00 AM WOD

2 x 1 @ 70 lbs

6

Caedmon
Blair

5:30 PM WOD

1 x 1 @ 70 lbs

Did it with the right arm, failed with the left.

6

Paul
Jones

4:30 PM WOD

1 x 1 @ 70 lbs

6

Peter "Bir ...
Kauss

5:30 PM WOD

1 x 1 @ 70 lbs

6

Steve
Marik

6:30 PM WOD

1 x 1 @ 70 lbs

7

Michael
McCarthy

12:00 PM WOD

1 x 1 @ 65 lbs

65lb dumbell

8

Josh
Hunt

4:30 PM WOD

1 x 1 @ 55 lbs

8

Kip
Patterson

5:00 AM WOD

1 x 1 @ 55 lbs

8

Nick
Williams

12:00 PM WOD

1 x 1 @ 55 lbs

8

Theresa
Williams

12:00 PM WOD

1 x 1 @ 55 lbs

9

Adam
Soto

6:30 PM WOD

1 x 1 @ 53 lbs

9

Amanda
Koonce

5:30 PM WOD

1 x 1 @ 53 lbs

The blue one

9

Andrea
Krahmer

5:30 PM WOD

1 x 1 @ 53 lbs

9

Dex
Andersen

6:30 PM WOD

1 x 1 @ 53 lbs

9

Kasen
McGraw

12:00 PM WOD

1 x 1 @ 53 lbs

9

Ryan
Geser

12:00 PM WOD

1 x 1 @ 53 lbs

10

Craig
Stephenson

5:30 PM WOD

1 x 1 @ 44 lbs

10

Dale
Mizer

6:00 AM WOD

1 x 1 @ 44 lbs

10

Olivia
Dias

6:00 AM WOD

1 x 1 @ 44 lbs

10

Shane
Doyle

6:00 AM WOD

1 x 1 @ 44 lbs

10

Shannon
Redpath

12:00 PM WOD

1 x 1 @ 44 lbs

11

Ben
Morehouse

4:30 PM WOD

3 x 1 @ 35 lbs

11

Jody
Chase

6:30 PM WOD

3 x 1 @ 35 lbs

3x26

11

Adam
Librande

6:00 AM WOD

1 x 1 @ 35 lbs

11

David
Stephenson

5:30 PM WOD

1 x 1 @ 35 lbs

11

Jacquie
Strand

4:30 PM WOD

1 x 1 @ 35 lbs

11

John
Foley

12:00 PM WOD

1 x 1 @ 35 lbs

11

Lindsey
Angell

6:30 PM WOD

1 x 1 @ 35 lbs

11

Lynette
Hawkins

6:30 PM WOD

1 x 1 @ 35 lbs

11

Michael
George

5:30 PM WOD

1 x 1 @ 35 lbs

11

Tom
Dalke

3:30 Open Gym

1 x 1 @ 35 lbs

11

Toni
Blair

4:30 PM WOD

1 x 1 @ 35 lbs

12

Joyce
Kintz

3:30 Open Gym

1 x 1 @ 30 lbs

each arm

13

Amica
Cooke

9:30 AM WOD

1 x 1 @ 26 lbs

yellow KB

13

Colleen
Frazier

5:00 AM WOD

1 x 1 @ 26 lbs

13

Hayli
Librande

9:30 AM WOD

1 x 1 @ 26 lbs

13

Kortnie
Crabtree

6:00 AM WOD

1 x 1 @ 26 lbs

14

Claire
Nettleton

12:00 PM WOD

12 x 1 @ 18 lbs

14

Denise
P

12:00 PM WOD

1 x 2 @ 18 lbs

14

Melissa
Andal

5:00 AM WOD

1 x 1 @ 18 lbs

15

Mike
Petrone

6:30 PM WOD

2 x 1 @ 15 lbs

15

Courtney
Prokosch

5:00 AM WOD

1 x 1 @ 15 lbs

15

Gab
Ludi

5:30 PM WOD

1 x 1 @ 15 lbs

16

Emily
Curtis

6:30 PM WOD

1 x 1 @ 10 lbs

17

Amy
Welsh

6:00 AM WOD

4 x 1 @ 8 lbs

17

Amy
Holcomb

5:30 PM WOD

1 x 1 @ 8 lbs

18

Tim
Zuk

3:30 Open Gym

1 x 35 @ 0 lbs

18

Monica
Petrone

6:30 PM WOD

1 x 15 @ 0 lbs

18

Reid
Holcomb

5:00 AM WOD

1 x 1 @ 0 lbs

Poor mobility in shoulders

18

Stephanie
Foley

12:00 PM WOD

1 x 1 @ 0 lbs

Um.....yeah