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Metcon

Metcon

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Workout

151202

Metcon (AMRAP - Reps)

from minutes 0/4:00 (8 intervals)
tabata front squats 75/55
rest 1 minute
from minutes 5:00/9:00 (8 intervals)
tabata overhead squats 75/55

score is total reps

Metcon (Weight)

E3M for 3 rounds
3 reps heavy front squat
then:
E3M for 3 rounds
3 reps heavy overhead squat

Squats can come from rack or floor. Score is two added barbell weights
example.. FS-3@185lbs OHS 3@100lbs =285

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

Whiteboard:

Wednesday, December 02, 2015

Male Clients

1

Gordie
Dotson

5:30 PM WOD

142 Reps

2

Matt
Clifford

4:30 PM WOD

127 Reps

70,57

3

Dan
Stewart

5:00 AM WOD

125 Reps

4

Kamron
Wootton

6:00 AM WOD

121 Reps

5

Boyd
VanDam

9:30 AM WOD

112 Reps

6

Bryan
Winder

6:00 AM WOD

99 Reps

7

Dave
Howard

6:00 AM WOD

100 Reps

100 20" box step ups for time: 6:14

8

Mark
Parks

5:30 PM WOD

44 Reps

Female Clients

1

Makayla
Hummer

5:30 PM WOD

128 Reps

74,54

2

Tonya
Foster

9:30 AM WOD

108 Reps

49 (4 int @65), 59 (4 int @65)

3

Jessica
Langston

5:00 AM WOD

101 Reps

75#

4

Kaelee
Clifford

6:00 AM WOD

100 Reps

5

Julie
Winder

9:30 AM WOD

96 Reps

51 FS 45 OH

6

Charo
Shamo

5:30 PM WOD

95 Reps

7

Miki
Rowan

4:30 PM WOD

90 Reps

8

Olivia
Austin

9:30 AM WOD

85 Reps

9

Lara
Fitts

9:30 AM WOD

80 Reps

10

Korina
Darger

5:30 PM WOD

78 Reps

FS52 OHS26

11

Jennifer
Iverson

9:30 AM WOD

50 Reps

12

Treasa
Anderson

9:30 AM WOD

111 Reps

13

Angie
Ellis

4:30 PM WOD

109 Reps

55#, 35#? not low

14

Brooklyn
Wilson

5:30 PM WOD

101 Reps

15# BAR

15

Melissa
Rogers

4:30 PM WOD

98 Reps

16

Andrea
Tomlinson

4:30 PM WOD

82 Reps

17

Shayla
Hummer

5:30 PM WOD

78 Reps

#55lbs did backsquats instead of OHS

18

Syndi
Blackmore

9:30 AM WOD

68 Reps

19

Katie
Pack

4:30 PM WOD

45 Reps

20

Danielle
Davis

4:30 PM WOD

43 Reps

27,16