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Leg Blaster 5000

Metcon

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Workout

Tue 10-9-18

1: General Warm Up 2

D&B High Knees
10 Squats
D&B Butt Kickers
10 Lunges
D&B Bear Crawl
10 Push Ups
D&B Side Shuffle
10 Good Mornings
Arm and Shoulder Rotations
Banded Arm/Lat stretch from the rig
20 Band pass throughs & pull aparts

2: Leg Blaster 5000 (10x1)

10 sets of the complex: 3 front squats, 2 front rack lunges, 1 thruster (all at the same weight)

3: Metcon (Time)

Complete for time: (chipper style)
Run 400m
30 Box Jumps (30/24")
Run 800m
50 Wall Ball Shots (20/14#)
Run 400m

Basics: 200/400/200 run. 30 box, 30 WBS
Int: 400 each round (no 800), adj height of the box and wall ball weight to your level
Adv: as written

Be sure to do the following:
- Wait to clean up your stuff until the last person is done, cheer them on, stay focused on the community we need to stay motivated, help others by pushing them through the last few reps!

https://youtu.be/mlVrkiCoKkg

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

Whiteboard:

Tuesday, October 09, 2018

Clients:

Male Clients

1

Mike
McIntosh

6:30 PM WOD

10 x 1 @ 195 lbs

2

Joe
Chase

4:30 PM WOD

10 x 1 @ 165 lbs

3

Andy
Froningisd ...

4:30 PM WOD

10 x 1 @ 160 lbs

4

Chris
Dunlap

3:30 PM WOD

10 x 1 @ 155 lbs

4

Cody
Labahn

5:30 PM WOD

10 x 1 @ 155 lbs

4

Jake
Johnson

12:00 PM WOD

10 x 1 @ 155 lbs

4

Sam
Weitnauer

5:30 PM WOD

10 x 1 @ 155 lbs

4

Tony
Moul

3:30 PM WOD

10 x 1 @ 155 lbs

5

Ben
Morehouse

4:30 PM WOD

10 x 1 @ 135 lbs

5

Caedmon
Blair

3:30 Open Gym

10 x 1 @ 135 lbs

5

Erick
Hernandez

6:30 PM WOD

10 x 1 @ 135 lbs

5

Gabriel
Darland

3:30 Open Gym

10 x 1 @ 135 lbs

5

Michael
Toma

3:30 Open Gym

10 x 1 @ 135 lbs

5

Perry
DeJoode

4:30 PM WOD

10 x 1 @ 135 lbs

6

Kristopher
Elliott

5:30 PM WOD

10 x 1 @ 125 lbs

7

Brent
Redpath

5:30 PM WOD

10 x 1 @ 115 lbs

8

Steve
Marik

6:30 PM WOD

10 x 1 @ 105 lbs

5 front squat, 1 thruster- no lunges

9

Alex
Przybylowski

5:30 PM WOD

10 x 1 @ 95 lbs

9

Casey
Lucas

5:30 PM WOD

10 x 1 @ 95 lbs

9

Chris
Rasmussen

5:30 PM WOD

10 x 1 @ 95 lbs

lunges - uuuggghhhh

9

Jeffrey
Lowe

6:30 PM WOD

10 x 1 @ 95 lbs

9

John
Graham

6:00 AM WOD

10 x 1 @ 95 lbs

9

Jon
Erickson

3:30 Open Gym

10 x 1 @ 95 lbs

9

Kip
Patterson

6:00 AM WOD

10 x 1 @ 95 lbs

9

Silas
Heisler

5:30 PM WOD

10 x 1 @ 95 lbs

9

Tim
Zuk

6:00 AM WOD

10 x 1 @ 95 lbs

10

Aaron
Gerken

12:00 PM WOD

10 x 155 @ 0 lbs

10

Hugh
Barnett

5:30 PM WOD

8 x 1 @ 205 lbs

10

Peter "Bir ...
Kauss

5:30 PM WOD

8 x 1 @ 135 lbs

10

Nick
Williams

12:00 PM WOD

6 x 1 @ 115 lbs

95 (2) 105 (2) 115(6)

10

Michael
Robinson

3:30 PM WOD

5 x 1 @ 105 lbs

10

TIMMY

4:30 PM WOD

3 x 1 @ 100 lbs

10

Private

3:30 PM WOD

2 x 6 @ 125 lbs

10

Conner
Winkler

9:30 AM WOD

2 x 1 @ 95 lbs

8x1@75

10

Paul
Jones

4:30 PM WOD

2 x 1 @ 145 lbs

10

Steve
South

9:30 AM WOD

1 x 1 @ 205 lbs

Female Clients

1

Nikki
Moore

4:30 PM WOD

10 x 1 @ 110 lbs

2

Ali
Virtue (Pa ...

3:30 PM WOD

10 x 1 @ 105 lbs

2

Jess
morgan

12:00 PM WOD

10 x 1 @ 105 lbs

3

Alexis
Shimada

4:30 PM WOD

10 x 1 @ 95 lbs

3

Amy
Tooley

9:30 AM WOD

10 x 1 @ 95 lbs

3

Krista
Rogue

5-7 AM Open Gym

10 x 1 @ 95 lbs

3

Michelle
Robinson

3:30 PM WOD

10 x 1 @ 95 lbs

3

Nikki
Nelson

9:30 AM WOD

10 x 1 @ 95 lbs

4

Joyce
Kintz

6:30 PM WOD

10 x 1 @ 85 lbs

4

Theresa
Williams

12:00 PM WOD

10 x 1 @ 85 lbs

5

Amica
Cooke

4:30 PM WOD

10 x 1 @ 80 lbs

6

Colleen
Frazier

5-7 AM Open Gym

10 x 1 @ 75 lbs

modified lunges due to injury

6

Lynette
Hawkins

12:00 PM WOD

10 x 1 @ 75 lbs

7

Aimee
Murphy

6:00 AM WOD

10 x 1 @ 65 lbs

7

Claire
Nettleton

9:30 AM WOD

10 x 1 @ 65 lbs

8

Tori
Shine

4:30 PM WOD

10 x 1 @ 60 lbs

9

Amy
Welsh

6:00 AM WOD

10 x 1 @ 55 lbs

9

Andrea
Fugate

4:30 PM WOD

10 x 1 @ 55 lbs

Lunges were very dirty

9

Private

5-7 AM Open Gym

10 x 1 @ 55 lbs

9

Jenn
Graham

6:00 AM WOD

10 x 1 @ 55 lbs

9

Susan
Taylor

5:30 PM WOD

10 x 1 @ 55 lbs

10

Hayli
Librande

9:30 AM WOD

10 x 1 @ 50 lbs

11

Gab
Ludi

5:30 PM WOD

10 x 1 @ 45 lbs

11

Lindsey
Angell

5:30 PM WOD

10 x 1 @ 45 lbs

11

Lisa
Nair

6:00 AM WOD

10 x 1 @ 45 lbs

12

Private

4:30 PM WOD

10 x 1 @ 35 lbs

12

Jenni
Bertels

5-7 AM Open Gym

10 x 1 @ 35 lbs

13

Amanda
Koonce

4:30 PM WOD

8 x 1 @ 105 lbs

Ran out of time

13

Courtney
Robison

4:30 PM WOD

8 x 1 @ 55 lbs

13

Nicole
Miller

3:30 Open Gym

8 x 1 @ 110 lbs

No thruster

13

Toni
Blair

6:00 AM WOD

6 x 1 @ 95 lbs