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Metcon

Front Squat

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Workout

Last chance workout

WOD

Metcon (4 Rounds for calories)

Round 1 AMRAP 3
   3 PC 95/65
   6 FS
   12 T2B or T2R
   Cal bike or row with remaining time
Rest 3 min

round 2:
Repeat, using 135/95

round 3:
165/115

round 4:
185/125

Extra Credit

Rest 3 minutes, then…

In a 3 – minute window,
2 attempts for A challenging set of 3

Front Squat (3,3)

Front Squat

If you plan to increase by more than 30% over your final round, do a couple heavier singles on the way up, during the 3 minute rest

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

Whiteboard:

Friday, December 31, 2021

Clients:

Clients

1

Christopher
Ice

10AM WOD

134 Total Calories

2

nick
davis

10AM WOD

129 Total Calories

2

Ricky
Pratt

10AM WOD

129 Total Calories

bike

3

Tyson
Stoll

4 PM open gym

126 Total Calories

38, 32, 32, 24 bike

4

Erin
Konopacke

10AM WOD

110 Total Calories

5

Halie
Donuts

4 PM open gym

108 Total Calories

bike; t2b

6

Danny
Headski

10AM WOD

103 Total Calories

7

Mike
Staten

10AM WOD

102 Total Calories

bike

8

Nikki
Barbell

10AM WOD

94 Total Calories

row, t2b

9

Jim
Sutphin

10AM WOD

87 Total Calories

Bike

10

GREGORY
SEMONIN

10AM WOD

81 Total Calories

11

Jerry
Fairchild

10AM WOD

71 Total Calories

Bike,Masters+ 20,30,40,50KG plus bar

12

Black
Steve

10AM WOD

51 Total Calories

13

Stephen
Dooley

4 PM open gym

124 Total Calories

14

Cash
Krueger

4 PM open gym

105 Total Calories

15

Deborah
Cousino

10AM WOD

86 Total Calories

35,45,55,65 Toes to post Rower

16

Charlie
Krueger

4 PM open gym

79 Total Calories

95#,115,135#,155 ttr

16

Mickey
MetCon

10AM WOD

79 Total Calories

masters rx, bike

17

Sarah
Godie

4 PM open gym

70 Total Calories

18

Stacey
Ice

10AM WOD

69 Total Calories

65 85 95 105 bike t2b

19

Delaney
Krueger

4 PM open gym

58 Total Calories

Knee ups on bar

20

Hailey
Mallendick

10AM WOD

57 Total Calories

21

Melissa
Bieniek

10AM WOD

54 Total Calories

bike 65/95/105/115

22

dejah
griffith

10AM WOD

48 Total Calories