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Metcon

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Workout

181128

Metcon (No Measure)

E30S for 8 minutes (alternate movements)
A-single slowest eccentric hand stand pushup possible
B-single slowest eccentric pull up as possible

*goal is 10 seconds each rep
*modify HSPU with a barbell

Metcon (AMRAP - Rounds and Reps)

10 minute amrap
15 chest to bar pull-ups (RXP 7 bar MU)
15 push press 135/95
30 second hand stand

*60 reps per round, every second in HSH counts as a rep

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

Whiteboard:

Wednesday, November 28, 2018

Male Clients

1

Russell
Cote

4:30 PM WOD

3 + 10

2

Mason
Watts

6:00 AM WOD

3 + 0

3

Boyd
VanDam

9:30 AM WOD

2 + 17

2 RDS + 10 PP

4

Kody
Wilson

5:00 AM WOD

2 + 12

5

Dave
Howard

6:00 AM WOD

1 + 6

6

Cory
Ashby

5:30 PM WOD

3 + 15

i am a pussy!

7

Josh
Langston

4:30 PM WOD

2 + 27

8

Benjamin
Lee

5:30 PM WOD

2 + 6

9

Kacen
Gubler

5:00 AM WOD

2 + 5

10

Clark
Harrison

6:00 AM WOD

3 + 15

11

Bryan
Winder

6:00 AM WOD

0 + 0

118 reps wasn't able to do all pull ups

Female Clients

1

Jessica
Langston

5:00 AM WOD

2 + 12

2

Olivia
Sanders

4:30 PM WOD

2 + 14

(,:

3

Julie
Winder

9:30 AM WOD

2 + 13

4

Jennifer
Guzman

9:30 AM WOD

1 + 28

Suck at heavy PP

5

Charo
Shamo

5:30 PM WOD

2 + 18

5

Dawn
Hansen

6:00 AM WOD

2 + 18

banded pullups 75# first rd 65# second

6

Tylee
Torres

9:30 AM WOD

2 + 10

Thin green banded c2b 65#PP

7

Jocelyn
Sackett

9:30 AM WOD

2 + 7

65# banded ctb

8

Robin
Desatoff

4:30 PM WOD

1 + 30

65#, band

9

Chantel
Robinson

4:30 PM WOD

1 + 0

🤷🏼‍♀️