Public Whiteboard

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Metcon

Metcon

Metcon

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Workout

161024

Metcon (AMRAP - Reps)

Ascending Ladder for 6 Minutes:
3 dead lifts 225/155
3 hspu (ab mat)
6 dead lifts
6 hspu
9 dead lifts
9 hspu...
and so on
rest minutes 6-10

Metcon (AMRAP - Reps)

Ascending Ladder for 6 Minutes:
3 C&J 135/95
3 TTB
6 C&J
6 TTB
9 C&J
9 TTB...
and so on
rest minutes 16-20

Metcon (Time)

For time: start at the 20 minute mark
30 dead lifts
25 toes to bar
20 hspu
15 C&J
135/95
10 minute time cap

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

Whiteboard:

Monday, October 24, 2016

Male Clients

1

Mason
Watts

6:00 AM WOD

101 Reps

2

Dan
Stewart

5:00 AM WOD

97 Reps

3

Justin
Schelin

5:00 AM WOD

91 Reps

4

Roman
Bateman

5:30 PM WOD

82 Reps

5

Jared
Jones

4:30 PM WOD

77 Reps

6

Cory
Ashby

5:00 AM WOD

75 Reps

7

Josh
Langston

5:00 AM WOD

68 Reps

8

Bryan
Winder

9:30 AM WOD

60 Reps

9

Luke
Robinson

5:30 PM WOD

44 Reps

10

Benjamin
Lee

4:30 PM WOD

68 Reps

11

Clark
Harrison

4:30 PM WOD

65 Reps

12

Cody
Paletta

4:30 PM WOD

60 Reps

155 pound bar

13

Kannon
Ahlstrom

5:30 PM WOD

48 Reps

105lbs bar

Female Clients

1

Kaelee
Clifford

9:30 AM WOD

86 Reps

2

Casee
Richmond

5:00 AM WOD

75 Reps

3

Julie
Winder

9:30 AM WOD

60 Reps

4

Olivia
Sanders

4:30 PM WOD

58 Reps

5

Makayla
Hummer

5:30 PM WOD

52 Reps

6

Cherie
Santiago

9:30 AM WOD

90 Reps

7

Angie
Ellis

5:30 PM WOD

89 Reps

75 bench

8

Charo
Shamo

5:30 PM WOD

83 Reps

115#

9

Melissa
Rogers

4:30 PM WOD

77 Reps

10

Treasa
Anderson

9:30 AM WOD

62 Reps

11

Olivia
Austin

9:30 AM WOD

58 Reps

rx weight mod hspu

12

Kimberly
Skinner

5:30 PM WOD

48 Reps

Hspu 45lb,10lb and ab mat DL 105

12

Shayla
Hummer

5:30 PM WOD

48 Reps

#155lbs used 3 Ab Mats