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Metcon

Weighted Pull-ups

Settings

Workout

Wednesday 11/2/16

Squat Warm Up

If you are early spending a couple mins mobilizing hips

3 min bike/row/run

Then come together as a class to warm up for squats.

2-3 rounds
10 Jump Squats
10 Single Leg Dead lifts
10 Hip Bridges

Back squats should be started at the 15 min mark of class.

Metcon (Time)

4 rounds

Rx:
400m Run
15 Front Squats 95/65
15 Ring Push Ups

Weighted Pull-ups (Optional 5x3 (at the same weight))

The Strict Pull-up

Optional after the Metcon

2 warm up sets then 5 sets of 3 reps at the same weight

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

Whiteboard:

Wednesday, November 02, 2016

Male Clients

1

Ben
Lisowski

5:00 PM WOD

10:55

2

The
Chad

4:00 PM WOD

11:20

3

Mike
Frost

4:00 PM WOD

11:22

4

Richard
Stasio

5:30 AM WOD

11:25

5

Keith
Jackson

10:00 AM WOD

12:08

6

Trevor
Jenkins

11:00 AM WOD

12:16

7

Ivan
Montanez Jr.

6:00 PM WOD

12:26

8

George
Tsakiris

11:00 AM WOD

13:10

9

Rico
Lorenzo

6:30 AM WOD

13:16

10

Aaron
Thompson

5:30 AM WOD

13:32

11

Russ
Sliger

9:00 AM WOD

13:37

12

Angelo
Romano

6:00 PM WOD

14:23

13

Guy
Danna

5:30 AM WOD

14:45

14

Jason
Stackhouse

5:00 PM WOD

14:48

15

Steve
Smith

5:30 AM WOD

14:56

16

Private

5:30 AM WOD

15:01

17

Alex
Posko

4:00 PM WOD

15:28

18

Corbett
Wantz

6:00 PM WOD

15:31

19

Michael
Brunicke

4:00 PM WOD

17:40

20

Hot
Chocolate

10:00 AM WOD

21:20

I'm not a fan of front squats

21

Private

9:00 AM WOD

21:42

22

Charley
Stoessel

10:00 AM WOD

17:23

22 cal bike x 4 / Rx rest

23

Chris
Smith

5:00 PM WOD

18:21

24

Brad
Grovich

10:00 AM WOD

19:04

25

Larry
Gruzs

10:00 AM WOD

19:20

Female Clients

1

Sarah
Baker

6:00 PM WOD

12:38

2

Shanna
Warner

4:00 PM WOD

12:52

3

Gwen
Weimer

5:30 AM WOD

12:59

4

Alex
Jeddry

7:00 PM WOD

14:12

5

Gina
Smith

5:30 AM WOD

15:05

6

Phyllis
Jeddry

5:30 AM WOD

15:17

7

gina
espenschied

5:30 AM WOD

16:02

8

Christina
Burley

9:00 AM WOD

17:58

9

Meg
Smith

10:00 AM WOD

18:14

10

Anna
Hagan

5:00 PM WOD

21:47

Woo!!!

11

Theresa
Stossier

9:00 AM WOD

12:11

Back Squats

12

Jaclyn
Scott

4:00 PM WOD

14:00

13

Carrie
Rohlfing

5:00 PM WOD

14:30

@55#/@10 Reps

14

Amy
Deck

5:00 PM WOD

15:05

sub row instead of run

14

Danielle
O'Laughlin

6:30 AM WOD

15:05

55#

15

Pam
Moore

10:00 AM WOD

15:50

16

Kara
Rowley

5:30 AM WOD

15:52

17

Dietra
Lockridge

9:00 AM WOD

17:02

on the bike instead of running

18

Brittany
Finn

3:00 PM WOD

17:46

felt slow and achy. push up bar. kb squats boo!

19

Heather
Dougherty

11:00 AM WOD

17:59

55#, 12 visible holes bar pushups

20

Ashley
Guerrero

7:00 PM WOD

18:20

21

Kirsten
Bogen

7:00 PM WOD

18:47

22

Renee
Badger

3:00 PM WOD

18:51

65# overestimated my abilities. Very broken sets

23

Alexandria
Adams

7:00 PM WOD

19:01

55lb, bar pu

24

Karen
Stoecker

5:30 AM WOD

20:01

row, reg pushups 55 lbs