Public Whiteboard

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Metcon

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Workout

Thur 10/3/19

1: Metcon (Time)

Teams of 2

Buy-in 50 slam ball over 40in box (50/40)

Then
      5k row switching every 250m
     Every 4 min stop and do 10 slam ball over 40 in box

Then
       5k bike switching every 500m
     Every 4 min stop and do 16 burpee

*row or bike can be subbed with a run. Switching every 400m

RX+ 60in box/ stop every 3 min to do 10 slam ball over box and your 16 burpee

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

Whiteboard:

Thursday, October 03, 2019

Clients:

Male Clients

1

Cole
Ewert

6:00 AM WOD

35:26

w/ Grant

1

Grant
Shaw

6:00 AM WOD

35:26

w? cole Ewert

2

Daniel
Esborg

4:30 PM WOD

39:49

3

Jason
Murphy

5:30 PM WOD

30:00

3

Perry
DeJoode

5:30 PM WOD

30:00

With Jason....

4

Josh
Moore

3:30 Open Gym

31:04

5

Boaz
Blair

3:30 Open Gym

31:40

48 inch box 50 lb med ball

5

Michael
Toma

3:30 Open Gym

31:40

W/ Boaz

6

John
Graham

6:00 AM WOD

35:32

W/John H.

6

John
Harrington

6:00 AM WOD

35:32

w/John G

7

Carlos
Rodriguez

6:30 PM WOD

36:34

W/ Rob

7

Rob
Paulson

6:30 PM WOD

36:34

8

David
Ludi

5:30 PM WOD

38:00

9

Tom
Dalke

3:30 Open Gym

38:21

30# SB

Female Clients

1

Rebecca
1

4:30 PM WOD

39:49

2

Toni
Blair

6:00 AM WOD

31:33

3

Amy
Holcomb

4:30 PM WOD

36:51

Abbey - partner :)

4

Gab
Ludi

5:30 PM WOD

38:00

5

Caitlin
Smith

3:30 Open Gym

38:21

6

Amy
Welsh

6:00 AM WOD

40:25

W/ Eryca

7

Katie
Paulson

6:30 PM WOD

43:46

7

Maria
Cobarrubias

6:30 PM WOD

43:46