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Bring out your dead

Metcon

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Workout

Fri 7-19-19s

1: Squat/Deadlift warm-up

Complete 2 rounds each: 10 overhead wall squat with pic, 10 KB goblet squats, banded walks for 10y each direction, 10-20 Russian KB swings.
3 sets of 3 box jumps to medium height focusing on dynamic explosive form.

2: Bring out your dead (3 Deadlifts + 50m farmers carry (2x KB))

Every 2:00, 8 rounds

add deadlift weight to total of farmers carry weight for your score.

3: Metcon (AMRAP - Rounds and Reps)

AMRAP 16:00
Bike 12/10 Cal
50 Heavy rope single unders
30 Lunges (add 1 DB 50/35)

Rx+: AMRAP 16:00
5 Bar Muscle Ups
10 Lunges (70/50# DB added)
15 Cal bike

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

Whiteboard:

Friday, July 19, 2019

Clients:

Male Clients

1

Chris
Dunlap

4:30 PM WOD

8 x 1 @ 585 lbs

2

Private

8:30 AM WOD

8 x 1 @ 565 lbs

3

Dave
sWolcott

12:00 PM WOD

8 x 1 @ 525 lbs

365dl-80x2kb

4

John
Foley

12:00 PM WOD

8 x 1 @ 475 lbs

275dl, 2x100kb

5

Stephen
Carroll

3:30 PM WOD

8 x 1 @ 455 lbs

315lb dL 70lb dB x2

6

TIMMY

3:30 PM WOD

8 x 1 @ 445 lbs

225dl, 110x2 farmer

7

Casey
Craig

3:30 PM WOD

8 x 1 @ 435 lbs

8

Collin
Kayser

5:30 PM WOD

8 x 1 @ 365 lbs

225+140

8

Kristopher
Elliott

5:30 PM WOD

8 x 1 @ 365 lbs

8

Michael
McCarthy

12:00 PM WOD

8 x 1 @ 365 lbs

orange kb

9

Adolfo
Aldana

6:00 AM WOD

8 x 1 @ 345 lbs

205 dl 70 kb

9

Andrew
Duncan

8:30 AM WOD

8 x 1 @ 345 lbs

10

Matt
O'Connor

6:00 AM WOD

8 x 1 @ 325 lbs

70lb KB

11

Andy
Frank

12:00 PM WOD

8 x 3 @ 315 lbs

245 dead lift

12

Shane
Doyle

6:00 AM WOD

8 x 1 @ 285 lbs

13

Ted
Wingerd

5:00 AM WOD

8 x 1 @ 255 lbs

14

Scott
Bloom

8:30 AM WOD

8 x 1 @ 245 lbs

15

Garry
Plotts

3:30 PM WOD

8 x 1 @ 220 lbs

16

Bensen
Craig

3:30 PM WOD

8 x 1 @ 175 lbs

17

Ian
Plummer

4:30 PM WOD

8 x 1 @ 155 lbs

Deadlift day yesterday

18

Robert
Salberg

5:30 PM WOD

8 x 1 @ 115 lbs

19

Peter "Bir ...
Kauss

4:30 PM WOD

6 x 1 @ 685 lbs

365 no belt & 160 per hand

Female Clients

1

Andrea
Krahmer

6:30 PM WOD

8 x 1 @ 395 lbs

2

Heather
Leaks

5:30 PM WOD

8 x 1 @ 385 lbs

3

Amanda
Koonce

9:30 AM WOD

8 x 1 @ 355 lbs

215 dl; 70# kbs

4

Stephanie
Hull

9:30 AM WOD

8 x 1 @ 345 lbs

5

Nancy
Beltran

9:30 AM WOD

8 x 1 @ 325 lbs

first two rounds #375

6

Olivia
Dias

6:00 AM WOD

8 x 1 @ 321 lbs

7

Jenni
Bollmann

3:30 PM WOD

8 x 1 @ 315 lbs

3rds @70# 6rds @53#

8

Ali
Virtue (Pa ...

4:30 PM WOD

8 x 1 @ 306 lbs

200# dl + 55-70# kbs

9

Veronica
Wilcox

12:00 PM WOD

8 x 1 @ 285 lbs

#175 DL +2x#55

10

Colleen
Frazier

5:00 AM WOD

8 x 1 @ 281 lbs

2-53#; 175# DL

11

Claire
Nettleton

9:30 AM WOD

8 x 1 @ 245 lbs

135# deadlift 2-55# kb (blue)

12

Sheri
Baker

3:30 PM WOD

8 x 1 @ 243 lbs

135 dl, 53 kb

13

Madeline
Nowell

3:30 PM WOD

8 x 3 @ 241 lbs

14

Cheryl
Pellegrini

5:00 AM WOD

8 x 1 @ 233 lbs

15

Maddy
Hedstrom

12:00 PM WOD

8 x 1 @ 225 lbs

15

Melissa
Hedstrom

12:00 PM WOD

8 x 1 @ 225 lbs

16

Private

9:30 AM WOD

8 x 1 @ 211 lbs

17

Kay
Metzger

8:30 AM WOD

8 x 1 @ 195 lbs

last 3 sets 223

17

Lisa
Nair

8:30 AM WOD

8 x 1 @ 195 lbs

18

Alyssa
Henry

4:30 PM WOD

8 x 1 @ 191 lbs

19

Sherrill
Conley

8:30 AM WOD

8 x 1 @ 175 lbs

20

Courtney
Prokosch

12:00 PM WOD

8 x 1 @ 145 lbs

21

Amy
Farm

9:30 AM WOD

8 x 1 @ 135 lbs

22

Toni
Aldana

5:00 AM WOD

8 x 3 @ 125 lbs

23

Lori
Pietrok

9:30 AM WOD

8 x 3 @ 113 lbs

24

Jenniffer
Bakke

5:00 AM WOD

8 x 1 @ 105 lbs

24

Melissa
Gonzalez

5:30 PM WOD

8 x 1 @ 105 lbs

35 lb kb

25

Teresa
Mumey

5:00 AM WOD

8 x 3 @ 95 lbs

53lb

26

Marcia
Kauss

12:00 PM WOD

6 x 3 @ 55 lbs