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Shred- Thursday November 29, 2018

Weightlifting

Metcon (No Measure)

EMOM 12min
A: Alternating Bird dog 40s
B: Bulgarian split squat (6 ea leg)
C: Core plank 40s

Metcon

Metcon (AMRAP - Rounds and Reps)

20 min AMRAP
10 burpees
15 KB Deadlift (70/53)
20 floor press (35/20)

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Whiteboard:

Thursday, November 29, 2018

Male Clients

1

Ralph
Davis

630 pm CF SHRED

7 + 0

1

Robert
Roth

630 pm CF SHRED

7 + 0

35 kb 20 floor press

Female Clients

1

Rachel
Blackwell

915 am CF SHRED

8 + 14

2

Laura
Andrews

915 am CF SHRED

7 + 0

3

Christina
Morton

915 am CF SHRED

8 + 1

44 lb dead lift 15 lb push press

4

Sarah
Maisey

630 pm CF SHRED

7 + 25

5

Denise
Woodham

915 am CF SHRED

7 + 10

6

Dawn
Galante

6am CF SHRED

7 + 8

35# KB, 15# DB

7

Shannon
Gaines

6am CF SHRED

6 + 43

44# KB, 15# DB

8

Terry
VanHoy

6am CF SHRED

6 + 12

15# pp. 35# dl

9

Melisa
Raney

915 am CF SHRED

6 + 10

44#DL, then 35#

10

Jennifer
Yerges

915 am CF SHRED

6 + 0

15, 35#

11

Micki
Walker

915 am CF SHRED

5 + 25

12#db 44#kb

12

Debbie
Martin

915 am CF SHRED

5 + 10

18# kb

12

Jeanene
Briggs

630 pm CF SHRED

5 + 10

15 lb fp, 35 lb kb dl

12

Kimberly
Williamson

6am CF SHRED

5 + 10

Used 35 lbs kettle bell but switched to 26 lbs