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Metcon

FTD

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Workout

7/29/15 WOD

Metcon (AMRAP - Reps)

8 min EMOM

Odd min: L-hang or L-Sit (:30 sec is goal hold as long as you can but cap is :30 sec; Rx if form in maintained during whole duration; quality vs. quantity)
Even min: Reverse Crunch x 15 reps

Alternate movements on the Minute

*score seconds as reps

FTD (Time)

50 DUs
10 WBS (20/14lb)
30 DUs
30 WBS (20/14lb)
10 DUs
50 WBS (20/14lb)

For time

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Whiteboard:

Wednesday, July 29, 2015

Male Clients

1

Jon
Collette

7:00 AM

2000000001 Reps

Bird dog

2

Jesse
Dimick

5:00 AM

2000000000 Reps

3

Nick
Capman

3:30 PM

180 Reps

4

Sabino
Lagattolla

4:30 PM

140 Reps

5

G-Man
St. Onge

5:00 AM

60 Reps

6

Dennis
Paoloni

3:30 PM

180 Reps

7

David
Nute

4:30 PM

160 Reps

7

Jaryd
Belanger

4:30 PM

160 Reps

8

raj
choudary

5:30 PM

110 Reps

9

Chris
Gudejko

6:30 PM

60 Reps

30 second hold one L sit 2 knee bent

9

Jonathan
Ashton

10:00 AM

60 Reps

Hanging on bar with bent knees. Scored reverse crunches

9

Kevin Cruz
l

5:00 AM

60 Reps

9

Matthew
Lape

5:00 AM

60 Reps

Scored reverse crunches only. Knee hold.

9

Rick
Smith

5:00 AM

60 Reps

Some L-hang; mostly knee

10

David
Winchester

5:00 AM

48 Reps

11

Sean
Clemens

7:30 PM

15 Reps

knee lift - 1 rep miss

12

Brendan
Sheehan

6:00 AM

8 Reps

Knees up, calves down

12

Brent
French

6:00 AM

8 Reps

10-20sec L-sit

Female Clients

1

Amy
Allard

5:00 AM

180 Reps

1

Nicole
Croteau

10:00 AM

180 Reps

2

Aniella
Neiva

3:30 PM

180 Reps

2

Heather
YoYo

5:00 AM

180 Reps

knees up

2

Kaitlyn
Corcoran

8:00 AM

180 Reps

2

Karolyn
Choate

3:30 PM

180 Reps

2

Kathy
Bridge

7:00 AM

180 Reps

2

Lamia
Hillerstrom

8:00 AM

180 Reps

2

Marybeth
Ashton

10:00 AM

180 Reps

knees raised

3

Gail
Fanselow

6:30 PM

170 Reps

3

Lily
Johnson

5:30 PM

170 Reps

bent knee hang

4

Paula
Musgrave

4:30 PM

160 Reps

5

abbey
correnti

4:30 PM

140 Reps

5

Carla
Lopez

7:30 PM

140 Reps

6

Mary
ellen Morcone

3:30 PM

120 Reps

7

Jean
Hanks

8:00 AM

90 Reps

8

Carissa
Couture

5:00 AM

60 Reps

Hanging knees

8

Curran
Leahy

5:00 AM

60 Reps

For L, did ~10 sec L and 20 sec knees

8

Erica
Franz

6:00 AM

60 Reps

Knees to Chest hanging

8

Jillisa
Smith

5:00 AM

60 Reps

Knees up

8

Lisa
Zancewicz

5:00 AM

60 Reps

8

Liz
Mason

6:00 AM

60 Reps

L sit for 2 x :30, bent knees for 2 x :30

8

Melissa
Gofforth

5:00 AM

60 Reps

8

Sheri
Paquette

6:00 AM

60 Reps

knees to chest

8

Wendy
Li

10:00 AM

60 Reps

L sit - one leg at a time