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Metcon

Metcon

Settings

Workout

151110

Metcon (Weight)

Back Squat
In 15 minutes perform
Heavy Set of 15
Heavy Set of 10
Heavy Set of 5

score is barbell weight of the three sets combined
example
15 reps@100lbs
10 reps@125lbs
5 reps @ 150lbs
=375lbs

Metcon (Time)

For Time:
100 back squats 95/65
every time you break or pause for more then 2 seconds in the standing position run 200 meters
20 minute time cap

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Whiteboard:

Tuesday, November 10, 2015

Male Clients

1

Bryan
Winder

6:00 AM WOD

765 lbs

2

Josh
Langston

4:30 PM WOD

605 lbs

155/205/245

2

Kamron
Wootton

6:00 AM WOD

605 lbs

3

Boyd
VanDam

4:30 PM WOD

585 lbs

165, 195, 225

4

Justin
Schelin

5:00 AM WOD

545 lbs

5

Bryce
Vanderhorst

9:30 AM WOD

505 lbs

6

Ryan
Michler

6:00 AM WOD

500 lbs

Female Clients

1

Jessica
Langston

5:00 AM WOD

465 lbs

2

Tonya
Foster

9:30 AM WOD

445 lbs

115, 145, 185

3

Brooke
Wright

5:30 PM WOD

395 lbs

115, 135, 145

3

Makayla
Hummer

5:30 PM WOD

395 lbs

#105 #135 #155

4

Olivia
Austin

9:30 AM WOD

360 lbs

95,115,150

5

Lara
Fitts

4:30 PM WOD

355 lbs

6

Julie
Winder

9:30 AM WOD

345 lbs

95,115,135

7

Kaelee
Clifford

6:00 AM WOD

325 lbs

8

Charo
Shamo

4:30 PM WOD

265 lbs

75/85/105

9

Jennifer
Iverson

5:00 AM WOD

255 lbs

9

Katie
Pack

4:30 PM WOD

255 lbs

9

Kristina
Smith

5:00 AM WOD

255 lbs

#65, #85, #105

9

Megan
Hanks

6:00 AM WOD

255 lbs

10

Angie
Ellis

9:30 AM WOD

225 lbs

65/75/85 (easy)

10

Rachel
Hepworth

9:30 AM WOD

225 lbs

10

Robin
Desatoff

9:30 AM WOD

225 lbs

11

Shayla
Hummer

5:30 PM WOD

150 lbs

#75/#85 didn't get to my 5 rep max