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Metcon

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Workout

151125

class times are 9:30 & 4:30 only

Metcon (AMRAP - Reps)

15 minute amrap
200 meter farmer carry 45/25
30 alternating over head lunges 45/25
15 plyo push-ups 45/25
Then: minutes 18-22nd
max effort hang power cleans 135/95

Add 45 reps per round during the amrap to total HPC for a score of total reps. Run counts for nothing.

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

Whiteboard:

Wednesday, November 25, 2015

Male Clients

1

Gordie
Dotson

9:30 AM WOD

193 Reps

2

Josh
Langston

4:30 PM WOD

180 Reps

3

Kamron
Wootton

6:00 AM WOD

177 Reps

4

Bryan
Winder

9:30 AM WOD

175 Reps

5

Justin
Smith

5:00 AM WOD

165 Reps

6

Gordon
Dotson

9:30 AM WOD

170 Reps

7

Dave
Howard

6:00 AM WOD

135 Reps

10 min AMRAP air squats @ 145 bpm max

Female Clients

1

Jessica
Langston

4:30 PM WOD

196 Reps

2 35# kb/65# ohl

2

Charo
Shamo

4:30 PM WOD

191 Reps

168/23

3

Becky
Seymour

9:30 AM WOD

180 Reps

3rds +45

4

Ann
Schelin

5:00 AM WOD

171 Reps

5

Tonya
Foster

9:30 AM WOD

163 Reps

3 rd 50# farmer carry, 28 hang clean

6

Haley
Clay

5:00 AM WOD

160 Reps

7

Rachel
Hepworth

4:30 PM WOD

137 Reps

8

Jennifer
Iverson

9:30 AM WOD

120 Reps

The runs were not legit and I may have not gone 200 ha ha

9

Olivia
Austin

9:30 AM WOD

115 Reps

10

Korina
Darger

4:30 PM WOD

200 Reps

WB instead of HPC. RXd rest

10

Makayla
Hummer

4:30 PM WOD

200 Reps

34hpc, RX all but pushups.

11

Andrea
Tomlinson

9:30 AM WOD

161 Reps

RX all but 55lb HPC

11

Melissa
Rogers

9:30 AM WOD

161 Reps

12

Shayla
Hummer

4:30 PM WOD

148 Reps

#75lbHC #15lbPlate

13

Jessica
Jensen

9:30 AM WOD

133 Reps

Step ups #55hpc