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Metcon

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Workout

Wed 8-14-19s

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 (AMRAP - Rounds and Reps)

AMRAP 36
10 Alt DB snatch@50/35
15/12 cal echo bike
20 KB swings@53/35
25 double unders
Rest 2 mins between rounds

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

Whiteboard:

Wednesday, August 14, 2019

Clients:

Male Clients

1

Bjoern
Bollmann

3:30 PM WOD

9 + 0

2

Ted
TooTall

3:30 PM WOD

7 + 45

3

Peter "Bir ...
Kauss

5:30 PM WOD

7 + 35

UB

4

Chris
Dunlap

4:30 PM WOD

7 + 30

5

Paul
Jones

5:30 PM WOD

7 + 10

6

Collin
Kayser

6:30 PM WOD

7 + 0

6

Jake
Johnson

12:00 PM WOD

7 + 0

7

Private

8:30 AM WOD

6 + 57

8

Matthew
Ptacek

3:30 PM WOD

6 + 0

9

Kristopher
Elliott

6:30 PM WOD

5 + 30

first time doing RX dubs

10

Adam
Librande

6:00 AM WOD

6 + 45

Working on DU

11

Matt
Polacek

12:00 PM WOD

6 + 26

#40 dB, mostly SU

12

John
Foley

9:30 AM WOD

6 + 0

40# snatch, SUs

12

Shane
Doyle

6:00 AM WOD

6 + 0

Heavy Rope

13

Scott
Bloom

8:30 AM WOD

5 + 62

14

Rick
Metzger

3:30 PM WOD

5 + 45

15

Librado
Soto

6:00 AM WOD

5 + 0

15

Robert
Salberg

12:00 PM WOD

5 + 0

50#DB/44#KB/75singles/90sec row

16

Jose
Miranda

6:00 AM WOD

4 + 0

Female Clients

1

Jenni
Bollmann

3:30 PM WOD

8 + 0

thanks for the motivation Krista!

2

Krista
Rogue

9:30 AM WOD

7 + 16

3

Amy
Tooley

9:30 AM WOD

7 + 0

3

Melissa
Maurer

6:30 PM WOD

7 + 0

3

Tabitha
Dean

9:30 AM WOD

7 + 0

4

Private

3:30 PM WOD

6 + 56

4

Jessica
Warburton

6:30 PM WOD

6 + 56

5

Nikki
Nelson

9:30 AM WOD

6 + 42

40# DB

5

Olivia
Dias

6:00 AM WOD

6 + 42

6

Jody
Chase

6:30 PM WOD

6 + 0

7

Jess
morgan

4:30 PM WOD

5 + 40

Did male RX weight 50# DB and 53# KB swing

8

Thais
Rodick

5:00 AM WOD

8 + 0

SU and 20 lbs for snatch, yellow KB

9

Denise
P

12:00 PM WOD

7 + 0

SU Pink KB 10DB

9

Julia
Haney

6:00 AM WOD

7 + 0

9

Lisa
Udland

12:00 PM WOD

7 + 0

20#, 25#, 75 SU

10

Brittni
Schomus

9:30 AM WOD

6 + 61

11

Heather
Leaks

6:30 PM WOD

6 + 20

did male RX weight 50lbs DB 53LBS KB

12

Claire
Nettleton

4:30 PM WOD

6 + 11

25# dumbbell

13

Britni
Soto

3:30 PM WOD

6 + 0

13

Cheryl
Pellegrini

5:00 AM WOD

6 + 0

scale: 25#db, kb; 1 min DU FU's

13

Jenniffer
Bakke

6:30 PM WOD

6 + 0

13

Laurelin
Whitfield

4:30 PM WOD

6 + 0

13

Maddy
Hedstrom

12:00 PM WOD

6 + 0

13

Nancy
Beltran

9:30 AM WOD

6 + 0

13

Toni
Aldana

5:00 AM WOD

6 + 0

14

Kay
Metzger

8:30 AM WOD

5 + 61

25#/ single,double combos

15

Sherrill
Conley

8:30 AM WOD

5 + 20

30sec on skier instead of double unders

16

Julia
Alpernas

5:00 AM WOD

5 + 0

15lb snatch, pink kb, heavy rope

16

Teresa
Mumey

5:00 AM WOD

5 + 0

17

Ruby
Martinez

5:00 AM WOD

4 + 0