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Workout

Wed 6-20-18

1: General Warm Up 3

500m Row
3 rounds of:
10 Kip Swings
banded side shuffle D&B
10 slow squats with 3 sec pause
10 push ups with downward dog finish

2: Metcon (6 Rounds for time)

6x250m Row
Rest 2 mins between sprints

3: Metcon (Time)

5 rounds
12 Single arm DB hang clean and jerk@50/35
12 Single DB alt lunge steps
12 push-ups

Single DB alt lunge steps- DB in rack position. Lunge steps alternate not the DB.

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

Whiteboard:

Wednesday, June 20, 2018

Clients:

Male Clients

1

Ryan
Wuest

12:00 PM WOD

4:35

2

Joe
Chase

6:30 PM WOD

4:38

3

Andrew
Duncan

8:30 AM WOD

4:46

4

Curt
Wagner

4:30 PM WOD

4:50

4 Damper

5

Private

5:00 AM WOD

4:51

6

Dale
Mizer

6:00 AM WOD

4:53

7

Jason
Perrizo

4:30 PM WOD

4:54

8

John
Foley

12:00 PM WOD

4:55

8

Private

6:00 AM WOD

4:55

8

Joseph
McClish

5:00 AM WOD

4:55

9

Rick
Metzger

3:30 PM WOD

5:01

10

Adam
Librande

6:00 AM WOD

5:05

11

Kasen
McGraw

3:30 PM WOD

5:12

11

TIMMY

5:30 PM WOD

5:12

12

Jose
Miranda

6:00 AM WOD

5:26

13

Mikey
Nantze

6:00 AM WOD

4:46:30

14

Matt
Thompson

9:30 AM WOD

5:01:20

15

Thanh
Vo

5:00 AM WOD

0:00

16

Shawn
Johnson

4:30 PM WOD

4:51

17

Ethan
Talmage

3:30 PM WOD

5:17

18

Bill
Berman

6:00 AM WOD

5:20

19

Dirk
Pierson

12:00 PM WOD

5:21

20

Bob
Rindy

4:30 PM WOD

5:32

21

Chris
Rasmussen

6:30 PM WOD

4:56:00

22

Jeffrey
Lowe

6:30 PM WOD

0:00

5:10/6

Female Clients

1

Heather
Leaks

4:30 PM WOD

5:00

2

Josie
Blankenship

8:30 AM WOD

5:20

3

Olivia
Dias

6:00 AM WOD

5:27

4

Kristina
Perrizo

5:30 PM WOD

5:30

5

Jody
Chase

6:30 PM WOD

5:31

6

Brandi
Keady

12:00 PM WOD

5:37

7

Astrid
Platteau

12:00 PM WOD

5:44

8

Colleen
Frazier

5:00 AM WOD

5:45

9

Nicole
Miller

3:30 PM WOD

5:47

10

Brittni
Schomus

9:30 AM WOD

5:50

11

Sarah
Taylor-Green

12:00 PM WOD

5:51

12

Samantha
O'Neil

5:30 PM WOD

5:54

13

Hayli
Librande

4:30 PM WOD

6:07

14

Private

6:00 AM WOD

6:14

15

Krista
Rogue

4:30 PM WOD

6:19

16

Denise
P

12:00 PM WOD

6:22

17

Nikki
Nelson

9:30 AM WOD

5:45:24

18

Cheryl
Pellegrini

5:00 AM WOD

1:00

19

Tammy
Fleming

9:30 AM WOD

3:00

20

Melissa
Maurer

6:00 AM WOD

5:21

21

Stephanie
Foley

12:00 PM WOD

5:26

22

Sara
Brown

6:30 PM WOD

5:35

23

Brandi
Keady

12:00 PM WOD

5:37

24

Carol
Bolliger

12:00 PM WOD

5:42

25

Shawnette
Anderson

8:30 AM WOD

5:50

26

Heidi
Chin

12:00 PM WOD

6:00

27

Delia
Miranda

8:30 AM WOD

6:04

28

Melissa
Hedstrom

8:30 AM WOD

6:22

29

Sherrill
Conley

8:30 AM WOD

6:52

30

Airian
Carter Copas

6:00 AM WOD

7:16

31

Alicia
Rasmussen

3:30 PM WOD

10:31

32

Phaysy
Allen

6:30 PM WOD

16:04

32

Valerie
Costa

6:30 PM WOD

16:04

16:04 didn’t track each round

33

Jennifer
Bryan

9:30 AM WOD

7:57:21