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Dumbbell Bench Press

Metcon

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Workout

Thur 11-1-18

1: General Warm Up 4

Row 500m then 2 rounds of:
30 sec. goblet squat hold (with KB)
10 Squats
20 leg swings each leg
30 sec. lunge stretch each leg
20 Torso twists (with KB)
12 Yoga push ups (hold head through the arms to finish)

2: Dumbbell Bench Press (101 reps, same weight, split anyway)

2 Dumbbells + 1 Bench + You

Why 101... because everyone else stops at 100!

3: Metcon (AMRAP - Reps)

AMRAP 13:00
21-15-9 reps of:
Snatch (115/75)
Burpees over the bar

* remaining time to get max snatches at 115/75... that is the score.

scale as needed

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

Whiteboard:

Thursday, November 01, 2018

Clients:

Clients

1

Chris
Dunlap

3:30 PM WOD

1 x 101 @ 70 lbs

1

Cody
Labahn

6:30 PM WOD

1 x 101 @ 70 lbs

1

Krista
Sites

5:30 PM WOD

1 x 101 @ 70 lbs

1

Mike
McIntosh

5:30 PM WOD

1 x 101 @ 70 lbs

1

Peter "Bir ...
Kauss

5:30 PM WOD

1 x 101 @ 70 lbs

10s first 70 then 5s

1

Steve
South

12:00 PM WOD

1 x 101 @ 70 lbs

1

Tony
Moul

6:30 PM WOD

1 x 101 @ 70 lbs

2

Sheri
Baker

9:30 AM WOD

1 x 101 @ 60 lbs

50 at 70

2

Theresa
Williams

9:30 AM WOD

1 x 101 @ 60 lbs

30 lb dumbells each round 11 and then 10s for sets

3

John
Harrington

6:00 AM WOD

1 x 101 @ 55 lbs

3

Tim
Zuk

6:00 AM WOD

1 x 101 @ 55 lbs

4

Amanda
Koonce

4:30 PM WOD

1 x 101 @ 50 lbs

25# each side

4

Ben
Morehouse

4:30 PM WOD

1 x 101 @ 50 lbs

4

Chris
Rasmussen

5:30 PM WOD

1 x 101 @ 50 lbs

4

Claire
Nettleton

9:30 AM WOD

1 x 101 @ 50 lbs

4

Gabriel
Darland

4:30 PM WOD

1 x 101 @ 50 lbs

4

Private

9:30 AM WOD

1 x 101 @ 50 lbs

4

Lisa
Udland

12:00 PM WOD

1 x 101 @ 50 lbs

2@25lb

4

Paul
Jones

5:30 PM WOD

1 x 101 @ 50 lbs

5

Conner
Winkler

12:00 PM WOD

1 x 101 @ 40 lbs

5

Joseph
McClish

6:30 PM WOD

1 x 101 @ 40 lbs

5 @50, 5 @40

6

Amy
Welsh

6:00 AM WOD

1 x 101 @ 35 lbs

6

Jeffrey
Lowe

6:30 PM WOD

1 x 101 @ 35 lbs

6

Jonathan
Murry

6:00 AM WOD

1 x 101 @ 35 lbs

Josh we need more Dumbbells ;)

7

Kay
Metzger

12:00 PM WOD

1 x 101 @ 30 lbs

did 40 reps of 40#/ 60 of 30#

7

Michael
Raaf

3:30 PM WOD

1 x 101 @ 30 lbs

#30 each

8

Jess
morgan

6:30 PM WOD

1 x 101 @ 25 lbs

8

Jessica
Warburton

6:30 PM WOD

1 x 101 @ 25 lbs

8

Joyce
Kintz

4:30 PM WOD

1 x 101 @ 25 lbs

20lb db used for 50 reps, 25 db used for 51 reps

8

Lynette
Hawkins

12:00 PM WOD

1 x 101 @ 25 lbs

8

Sarah
Taylor-Green

4:30 PM WOD

1 x 101 @ 25 lbs

8

Tabitha
Dean

4:30 PM WOD

1 x 101 @ 25 lbs

9

Caitlin
Smith

5:30 PM WOD

1 x 101 @ 20 lbs

9

Emily
Curtis

6:30 PM WOD

1 x 101 @ 20 lbs

9

Hayli
Librande

9:30 AM WOD

1 x 101 @ 20 lbs

9

Toni
Blair

5:30 PM WOD

1 x 101 @ 20 lbs

9

Tori
Shine

3:30 PM WOD

1 x 101 @ 20 lbs

10

Private

4:30 PM WOD

1 x 101 @ 15 lbs

11

Dana
Toma

6:30 PM WOD

10 x 10 @ 15 lbs

11

Kip
Patterson

6:00 AM WOD

10 x 10 @ 55 lbs

11

Mark
A. Toma

6:30 PM WOD

10 x 10 @ 35 lbs

11

Rachel
Toma

6:30 PM WOD

10 x 10 @ 10 lbs

11

Tyler
Case

6:30 PM WOD

10 x 10 @ 25 lbs

11

Amy
Holcomb

4:30 PM WOD

9 x 10 @ 0 lbs

20,25,35

11

Alexis
Shimada

4:30 PM WOD

5 x 10 @ 70 lbs