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Metcon

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Workout

Fri 11-9-18

1: Billy's Warm Up

3 rounds:
15 cal row
10-15 push-ups
10-15 pull-ups
30 hollow rocks

2: Metcon (No Measure)

Complete for technique and skill: Max time = 20:00
100 Toes to bar
200 push ups

3: Metcon (AMRAP - Reps)

EMOM 16:00 - 30 on/off for max reps
Odd Min - DB alternating push press (2x - 50/35)
Even Min - Calories on the rower or bike or ski erg

for the DB push press: hold one DB at the shoulder while you push press the other and switch every rep.

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

Whiteboard:

Friday, November 09, 2018

Clients:

Male Clients

1

Michael
Keefer

6:00 AM WOD

222 Reps

2

Paul
Vasend

6:00 AM WOD

217 Reps

3

Steve
South

12:00 PM WOD

195 Reps

Bike 60 TTB 120 PU

4

Kristopher
Elliott

5:30 PM WOD

175 Reps

49 t2b, 58 pu

5

Collin
Kayser

5:30 PM WOD

173 Reps

73 t2b // 67 pu

6

Rick
Metzger

9:30 AM WOD

166 Reps

7

Michael
McCarthy

12:00 PM WOD

154 Reps

8

Kip
Patterson

5:00 AM WOD

263 Reps

35#DB

9

Paul
Jones

4:30 PM WOD

245 Reps

40lbs DB

10

Moses
Navarro

3:30 PM WOD

229 Reps

11

Robert
Salberg

4:30 PM WOD

213 Reps

12

Michael
George

5:30 PM WOD

212 Reps

35 db

13

Michael
Robinson

12:00 PM WOD

209 Reps

25# DB

14

John
Graham

6:00 AM WOD

200 Reps

35#

15

John
Foley

12:00 PM WOD

192 Reps

30# db

16

Private

6:00 AM WOD

181 Reps

17

Matt
Polacek

12:00 PM WOD

164 Reps

35 # DB

18

Conner
Winkler

12:00 PM WOD

148 Reps

30lb db / bike

19

Matt
Thompson

9:30 AM WOD

135 Reps

20

Reid
Holcomb

5:00 AM WOD

3 Reps

Gobbler Gauntlet on Satutday - did a taper down workout - row 300...

21

Grant
Shaw

6:00 AM WOD

0 Reps

a whole lot of 'em

21

John
Harrington

6:00 AM WOD

0 Reps

21

Tim
Zuk

6:00 AM WOD

0 Reps

Female Clients

1

Melissa
Maurer

6:00 AM WOD

164 Reps

with bike

2

Tabitha
Dean

5:30 PM WOD

269 Reps

20lb DB's

3

Denise
P

12:00 PM WOD

250 Reps

15 lb kb

4

Dana
Toma

5:30 PM WOD

244 Reps

15 #

5

Deidre
Jones

4:30 PM WOD

236 Reps

15# db

6

Michelle
Robinson

12:00 PM WOD

224 Reps

20#

7

Joyce
Kintz

4:30 PM WOD

217 Reps

20lb db

8

Debbie
Navarro

3:30 PM WOD

208 Reps

9

Melissa
Hedstrom

8:30 AM WOD

206 Reps

20# dbs

9

Stephenie
Erickson

4:30 PM WOD

206 Reps

ass bike

10

Claire
Nettleton

9:30 AM WOD

200 Reps

150 20# dumbbell push presses 50 assault bike cal

10

Jenn
Graham

6:00 AM WOD

200 Reps

15# db

11

Sherrill
Conley

8:30 AM WOD

196 Reps

12

Kay
Metzger

8:30 AM WOD

176 Reps

15# db

13

Private

6:00 AM WOD

166 Reps

14

Cheryl
Pellegrini

5:00 AM WOD

159 Reps

65 cal + 94 DB press @25#159

14

Jenni
Bollmann

8:30 AM WOD

159 Reps

25#

15

Hayli
Librande

9:30 AM WOD

152 Reps

bike, 20#db

16

Emily
Rue

8:30 AM WOD

136 Reps

17

Stephanie
Foley

12:00 PM WOD

121 Reps

15#; bike

18

Airian
Carter Copas

6:00 AM WOD

9 Reps

10lbs dumbbells , did 9484 meters no idea on cals

19

Courtney
Prokosch

5:00 AM WOD

0 Reps

15#db 17 reps per. 115m on ski, 7.5 cal bike, 130m row