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Metcon

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Workout

Wed 6-12-19s

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 and Reps)

AMRAP 40:00, teams of 2:
Row 700m
200 Heavy Rope Single Unders (silver/black ropes)
Bike 40 Calories
30 Ball Slams (50/30)

Rx+: 150/100 Ball Over Shoulder - 12 reps instead of ball slams

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

Whiteboard:

Wednesday, June 12, 2019

Clients:

Male Clients

1

Peter "Bir ...
Kauss

5:30 PM WOD

4 + 278

8 cal into rd 5 w/andrew birddoggin

2

John
Richey

9:30 AM WOD

4 + 65

with Tab

3

Tony
Moul

4:30 PM WOD

3 + 286

with Jess

4

Chris
Dunlap

3:30 PM WOD

4 + 269

4

TIMMY

3:30 PM WOD

4 + 269

With Chris

5

Dale
Mizer

6:00 AM WOD

4 + 131

w/Big Mike!

5

Michael
Keefer

6:00 AM WOD

4 + 131

w/ Dale

6

Andy
Froningisd ...

3:30 PM WOD

4 + 130

7

Alan
Koreiva

5:00 AM WOD

4 + 35

7

Billy
Montgomery

5:00 AM WOD

4 + 35

4 rds + 350 row w/ Alan/Paul

8

Collin
Kayser

5:30 PM WOD

4 + 15

w/ Kris

8

Kristopher
Elliott

5:30 PM WOD

4 + 15

w/ Collin

9

Private

8:30 AM WOD

4 + 0

10

Daniel
DiFabio

4:30 PM WOD

3 + 310

With Shawn

11

Adolfo
Aldana

6:00 AM WOD

3 + 280

12

Matthew
Ptacek

4:30 PM WOD

3 + 245

13

Jose
Miranda

6:00 AM WOD

3 + 0

14

Scott
Bloom

8:30 AM WOD

2 + 310

15

Robert
Salberg

4:30 PM WOD

4 + 0

16

Casey
Craig

3:30 PM WOD

3 + 310

17

Andy
Frank

4:30 PM WOD

3 + 245

18

Ryan
Roque

6:30 PM WOD

2 + 40

30 lbs ball

Female Clients

1

Jess
morgan

4:30 PM WOD

3 + 286

with Tony

2

Jamie
Johnson

5:30 PM WOD

3 + 266

2

Jenna
Rios

5:30 PM WOD

3 + 266

3

Melissa
Maurer

6:30 PM WOD

3 + 150

with Lynnette

4

Jenni
Bollmann

3:30 PM WOD

4 + 210

5

Tabitha
Dean

9:30 AM WOD

4 + 65

with John......ewwww

6

Livie
Foley

9:30 AM WOD

3 + 310

7

Shannon
Boling

8:30 AM WOD

3 + 305

8

Kila
Dunham

8:30 AM WOD

3 + 304

9

Amy
Tooley

9:30 AM WOD

3 + 283

9

Nikki
Nelson

9:30 AM WOD

3 + 283

10

Olivia
Dias

6:00 AM WOD

3 + 279

11

Cheryl
Pellegrini

5:00 AM WOD

3 + 270

w/ Colleen F

11

Colleen
Frazier

5:00 AM WOD

3 + 270

w/Cheryl

12

Claire
Nettleton

9:30 AM WOD

3 + 38

with Sara

13

Jessica
Warburton

6:30 PM WOD

3 + 0

13

Kelly
Warburton

6:30 PM WOD

3 + 0

14

Denise
P

12:00 PM WOD

4 + 90

Clean Ball Slam

15

Sarah
Taylor-Green

4:30 PM WOD

3 + 315

30# ball

16

Madeline
Nowell

9:30 AM WOD

3 + 185

17

Teresa
Anderson

5:00 AM WOD

3 + 45

18

Sara
Roth

9:30 AM WOD

3 + 38

clarie was partner

19

Ekaette
Udosenata

5:00 AM WOD

3 + 0

19

Marcia
Kauss

12:00 PM WOD

3 + 0

19

Melissa
Gonzalez

5:30 PM WOD

3 + 0

20

Amy
Farm

9:30 AM WOD

2 + 310

olivia was my partner

21

Melissa
Hedstrom

8:30 AM WOD

2 + 304

21

Shawnette
Anderson

8:30 AM WOD

2 + 304

22

Lindsey
Angell

5:30 PM WOD

2 + 281

23

Sherrill
Conley

8:30 AM WOD

2 + 105

24

Tania
Roque

6:30 PM WOD

2 + 40

30 lbs ball

25

Julia
Alpernas

5:00 AM WOD

2 + 0

2 full rounds, plus row & ropes 20lb ball

26

Alyssa
Henry

5:30 PM WOD

0 + 3

20lb slam ball