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Workout

Wed 9-19-18

1: General Warm Up 2

D&B High Knees
10 Squats
D&B Butt Kickers
10 Lunges
D&B Bear Crawl
10 Push Ups
D&B Side Shuffle
10 Good Mornings
Arm and Shoulder Rotations
Banded Arm/Lat stretch from the rig
20 Band pass throughs & pull aparts

2: Metcon (AMRAP - Rounds)

EMOM 30:00
Min 1 - 40 Double Unders
Min 2 - Bike 10/8 cal
Min 3 - 15 KB Swings (53/35)
Min 4 - Row 18/16 Cal
Min 5 - Run 150m

Basic: 30 on/30 off
Int: 25 DU, 8/6 bike, 12 KBS, 15/13 row, 100m run
Advanced: as written
Rx+: Ski erg instead of row 16/14
Team of 2: Alternate minutes, reps go up to: 50, 15/13, 20 KBS, 20/16, 200m run.

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

Whiteboard:

Wednesday, September 19, 2018

Clients:

Male Clients

1

Andy
Froningisd ...

3:30 PM WOD

30 Rounds

1

Bjoern
Bollmann

3:30 PM WOD

30 Rounds

1

Cody
Labahn

6:30 PM WOD

30 Rounds

1

Michael
Toma

5:00 AM WOD

30 Rounds

1

Perry
DeJoode

6:00 AM WOD

30 Rounds

1

Tony
Moul

3:30 PM WOD

30 Rounds

2

Casey
Craig

3:30 PM WOD

26 Rounds

2

TIMMY

5:30 PM WOD

26 Rounds

3

Ted
TooTall

4:30 PM WOD

15 Rounds

Nope

4

Kasen
McGraw

12:00 PM WOD

6 Rounds

5

Ryan
Wuest

12:00 PM WOD

4 Rounds

4 rds RX, last 2 scaled

6

Alex
Humphreys

5:00 AM WOD

30 Rounds

6

Alex
Przybylowski

5:30 PM WOD

30 Rounds

DU practice

6

Caedmon
Blair

12:00 PM WOD

30 Rounds

16 cal row

6

David
Ludi

5:30 PM WOD

30 Rounds

6

Jonathan
Murry

6:00 AM WOD

30 Rounds

6

Kip
Patterson

5:00 AM WOD

30 Rounds

need more cals on row and complete double unders

6

Kody
Sporseen

12:00 PM WOD

30 Rounds

40s of du

6

Nick
Williams

5:30 PM WOD

30 Rounds

6

Reid
Holcomb

5:00 AM WOD

30 Rounds

54 lbs KB and singles

6

Sean
Cooper

3:30 Open Gym

30 Rounds

dips/ no run

7

Rick
Metzger

3:30 PM WOD

26 Rounds

7

Shawn
Johnson

5:30 PM WOD

26 Rounds

single unders

8

Adam
Librande

6:00 AM WOD

6 Rounds

Very Scaled

8

Ben
Morehouse

4:30 PM WOD

6 Rounds

single/double unders

8

Collin
Kayser

6:30 PM WOD

6 Rounds

RX all skills, skipped round 4 row.

8

Dale
Mizer

6:00 AM WOD

6 Rounds

Scaled

8

Kristopher
Elliott

6:30 PM WOD

6 Rounds

80 su, skipped one row

8

Matt
Polacek

12:00 PM WOD

6 Rounds

SUx2, 12-15 calorie rows

Female Clients

1

Heather
Leaks

5:30 PM WOD

30 Rounds

2

Nikki
Nelson

9:30 AM WOD

10 Rounds

scaled the rest

3

Amy
Welsh

6:00 AM WOD

30 Rounds

3

Courtney
Prokosch

5:00 AM WOD

30 Rounds

26lb kb, 10 cal row, 8 cal bike, single unders

3

Denise
P

12:00 PM WOD

30 Rounds

100m run

3

Heidi
Zuk

3:30 Open Gym

30 Rounds

cut row in half for 8 cals. bike declined to 10

3

KIRA
DACZEWITZ

5:00 AM WOD

30 Rounds

#25, singles, 12 row

3

Lindsey
Angell

5:30 PM WOD

30 Rounds

3

Melissa
Hedstrom

3:30 PM WOD

30 Rounds

3

Nikki
Moore

4:30 PM WOD

30 Rounds

14cal row

3

Sarah
Taylor-Green

4:30 PM WOD

30 Rounds

green kb

4

Alexis
Shimada

4:30 PM WOD

28 Rounds

15-16 cal, skipped DU 2x

4

Shawnette
Anderson

3:30 PM WOD

28 Rounds

5

Kila
Dunham

5:30 PM WOD

24 Rounds

6

Amica
Cooke

9:30 AM WOD

6 Rounds

6

Amy
Holcomb

4:30 PM WOD

6 Rounds

10 cal, DU & S, 100m run

6

Brandy
Nichols

5:00 AM WOD

6 Rounds

6

Cheryl
Pellegrini

5:00 AM WOD

6 Rounds

scale: SU/7 cal bike, 11cal row, 100M run

6

Claire
Nettleton

9:30 AM WOD

6 Rounds

30 double unders 6 cal bike 15 kbs 35# 12 cal row 150 m run

6

Colleen
Frazier

5:00 AM WOD

6 Rounds

heavy rope; 35#kb

6

Gab
Ludi

5:30 PM WOD

6 Rounds

6

Halley
Parker

4:30 PM WOD

6 Rounds

6

Hayli
Librande

9:30 AM WOD

6 Rounds

super scaled! (rx kb and run)

6

Private

9:30 AM WOD

6 Rounds

6

Kay
Metzger

8:30 AM WOD

6 Rounds

scaled

6

Olivia
Dias

6:00 AM WOD

6 Rounds

Blue KB and RX round 1 White KB and scaled bike/row remaining

6

Toni
Blair

4:30 PM WOD

6 Rounds

7

Sherrill
Conley

8:30 AM WOD

4 Rounds

8

Lisa
Udland

12:00 PM WOD

0 Rounds