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Components

Metcon

Swiss Melt

Settings

Workout

9/9/15 WOD

Metcon (AMRAP - Reps)

12 min EMOM

Odd Min- Toe to bar (5-15 UB)
Even min- Hollow body hold (:30 sec)

*Score total T2B Reps

Swiss Melt (3 Rounds for reps)

3 rds

Max reps in 1:00 each movement/ :30 rest after each movement is completed

Burpee over bar
Shoulder to OH (95/65lb) (135/95lb Rx+)
Row cal

Min 1: Burpee; rest :30
Min 2: S2OH; rest :30
Min 3: Row Cal; rest :30

Score total reps in 3 rounds for each movement

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

Whiteboard:

Wednesday, September 09, 2015

Male Clients

1

Tim
Welch

3:30 PM

74 Reps

2

Bill
Cooper

7:00 AM

67 Reps

full 30 second holds

3

Cullen
Franz

4:30 PM

58 Reps

Hands at side on HBH

4

Brendan
Sheehan

6:00 AM

57 Reps

Hip flexor cramped last round

5

Rick
Smith

5:00 AM

56 Reps

6

John
Maher

4:30 PM

54 Reps

30 sec

7

Chris
Derwin

5:30 PM

53 Reps

8

Andrew
D'Angelo

6:00 AM

42 Reps

9

Nick
Fotos

7:30 PM

40 Reps

10

Rick
Lucier

3:30 PM

36 Reps

11

Bill
Arneth

7:00 AM

35 Reps

10,5,5,5,5,5

12

Nick
Capman

4:30 PM

33 Reps

13

Scott
Cleversey

5:00 AM

31 Reps

14

Jesse
Dimick

6:00 AM

30 Reps

14

John
Griffin

5:00 AM

30 Reps

prac app t2b

15

Kyle
Nolan

6:00 AM

28 Reps

16

Matthew
Lape

5:00 AM

26 Reps

Still can't string them.....

17

Brian
Dingman

6:30 PM

60 Reps

K2C. 12/rd

17

Erik
Storm

6:00 AM

60 Reps

18

Taylor
Shannon

5:00 AM

48 Reps

knees to chest

19

Michael
Williamson

5:30 PM

36 Reps

level

20

Scott
Sinclair

7:00 AM

35 Reps

Knee raises

21

Chris
Hurley

6:00 AM

30 Reps

21

David
Winchester

5:00 AM

30 Reps

22

Ken
Lysik

5:30 PM

20 Reps

hurting on ttb

23

Chris
Gudejko

5:30 PM

18 Reps

Female Clients

1

nicole
jacobs

9:00 AM

77 Reps

15,15,15,10,12,10

2

Paula
Musgrave

10:00 AM

63 Reps

11,11,8,10,11,12

3

amy
castoldi

6:30 PM

57 Reps

4

Nicki
Rohloff

10:00 AM

53 Reps

5

Pam
Riddle

5:00 AM

48 Reps

6

Kim
Cooper

3:30 PM

43 Reps

10,7, 6, 7, 6, 7

7

Heather
YoYo

5:00 AM

41 Reps

8

Cristina
Mendoza

7:00 AM

30 Reps

9

Amy
Allard

5:00 AM

13 Reps

9

Carissa
Couture

5:00 AM

13 Reps

Needs a lot of work

10

Private

7:00 AM

94 Reps

11

Aniella
Neiva

5:30 PM

90 Reps

k2c

12

Aleks
Pond

7:30 PM

85 Reps

12

Pam
Litchfield

8:00 AM

85 Reps

k2c

13

Nicole
Mohamed

9:00 AM

80 Reps

14

Erica
Mahan

6:30 PM

75 Reps

15

Jean
Hanks

8:00 AM

72 Reps

reverse crunch

15

Rebecca
Welch

6:00 AM

72 Reps

k2c

16

Abby
Skaff

9:00 AM

70 Reps

17

chhavi
Goyal

5:30 PM

68 Reps

18

Francesca
D'Angelo

6:00 AM

66 Reps

19

Joelle
Orloff

9:00 AM

64 Reps

10-12 each round knees to almost chest

20

Andrea
Lam

7:30 PM

60 Reps

20

Sandy
Brock

6:00 AM

60 Reps

knees to chest

20

Vangie
Cleversey

5:00 AM

60 Reps

knees

21

Bonnie
Santiago

4:30 PM

51 Reps

90 degree leg lifts

22

Kathy
Bridge

8:00 AM

48 Reps

23

Kelly
Sommerville

4:30 PM

46 Reps

90 degree leg lifts

24

Roma
Siemen

9:00 AM

45 Reps

active shoulders 90 degree leg lift

25

Kimberley
Bell

7:00 AM

42 Reps

25

Nicole
D'Alessandro

4:30 PM

42 Reps

7 90 degree leg lifts

25

Patti
Palmer

7:00 AM

42 Reps

7 x 6

26

Krist
Hayes

7:00 AM

36 Reps

26

Wendy
Li

10:00 AM

36 Reps

6 each round to work on the active shoulder

27

Erica
Franz

6:00 AM

34 Reps

Knees to chest

28

Melissa
Gofforth

5:00 AM

32 Reps

Toes to Bar and Chest

29

Callie
Smith

7:00 AM

30 Reps

29

Lamia
Hillerstrom

7:00 AM

30 Reps

30

Lisa
Zancewicz

5:00 AM

28 Reps

31

leslie
mccarthy

5:00 AM

22 Reps