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3 Rounds:
15 PVC Passthroughs
15 PVC Good Mornings 
15 Band Pull Apart’s
5 x 8 Z-Press

Score Type:: Total Weight

Z-Press
5x8 w/ 3 Second Negative

Build in weight over 5 sets, record top set 
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4 x 10 Banded Tricep Press Downs + DB Hammer Curls

Score Type:: Total Weight

Optional Supplemental Accessory Work

Banded Tricep Press Downs
3 Sets of 50 Reps, aim for unbroken sets

Rest 1:00 between sets


Alternating DB Hammer Curls
Set 1: 15 Reps/Arm
Set 2: 12 Reps/Arm
Set 3: 10 Reps/Arm
Set 4 10 Reps/Arm

Increase weight each set
Rest 1:00 between sets 
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6/7/2019 - MetCon

Score Type:: Rounds and Reps

15:00 AMRAP

500 Meter Row
30 Wallballs (20/14)

Sub 500 Meter Ski or 400 Meter Run if rowers full


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Comments

Andy Chacon

Andy Chacon 2 weeks, 3 days ago / Reply

6/7/2019 - MetCon: 3 + 420
Notes: 3+ 400 + 30 wb. (ski)

Ashley O'Shea

Ashley O'Shea 2 weeks, 3 days ago / Reply

Z-Press: 60 lbs

Josh Shashaty

Josh Shashaty 2 weeks, 3 days ago / Reply

Z-Press: 90 lbs

Josh Shashaty

Josh Shashaty 2 weeks, 3 days ago / Reply

6/7/2019 - MetCon: 4 + 26

Dennis Seda

Dennis Seda 2 weeks, 3 days ago / Reply

6/7/2019 - MetCon: 2 + 5
Notes: 10 1bs. Wall Ball

Dennis Seda

Dennis Seda 2 weeks, 3 days ago / Reply

Z-Press: 73 lbs

Chris O’Shea 2 weeks, 3 days ago / Reply

6/7/2019 - MetCon: 3 + 275

Chris O’Shea 2 weeks, 3 days ago / Reply

Z-Press: 95 lbs

Anna Finnigan 2 weeks, 3 days ago / Reply

6/7/2019 - MetCon: 3 + 200
Notes: 6 lb wb

Karen Tilmon 2 weeks, 3 days ago / Reply

6/7/2019 - MetCon: 3 + 161
Notes: 6lb wb

Karen Tilmon 2 weeks, 3 days ago / Reply

Z-Press: 45 lbs

Megan Ford

Megan Ford 2 weeks, 3 days ago / Reply

6/7/2019 - MetCon: 5 Rounds
Notes: 400m run + 30 WB #14 = UB every round

Ed Weakley

Ed Weakley 2 weeks, 3 days ago / Reply

6/7/2019 - MetCon: 3 + 475
Notes: 500 ski

Ed Weakley

Ed Weakley 2 weeks, 3 days ago / Reply

Z-Press: 95 lbs
Notes: 65,75,85,90,95

Jared Townsend

Jared Townsend 2 weeks, 3 days ago / Reply

6/7/2019 - MetCon: 4 Rounds

Jared Townsend

Jared Townsend 2 weeks, 3 days ago / Reply

Z-Press: 80 lbs

Talat Azam

Talat Azam 2 weeks, 3 days ago / Reply

6/7/2019 - MetCon: 3 + 510

Andy Chacon

Andy Chacon 2 weeks, 3 days ago / Reply

Z-Press: 85 lbs

Ciana Revak

Ciana Revak 2 weeks, 3 days ago / Reply

Banded Tricep Press Downs + DB Hammer Curls: 35 lbs
Notes: Red band

Robbie Phillips

Robbie Phillips 2 weeks, 3 days ago / Reply

6/7/2019 - MetCon: 3 + 500

Robbie Phillips

Robbie Phillips 2 weeks, 3 days ago / Reply

Z-Press: 105 lbs

Kimberly Lowe

Kimberly Lowe 2 weeks, 3 days ago / Reply

6/7/2019 - MetCon: 2 + 65

Kimberly Lowe

Kimberly Lowe 2 weeks, 3 days ago / Reply

Z-Press: 60 lbs

Ciana Revak

Ciana Revak 2 weeks, 3 days ago / Reply

6/7/2019 - MetCon: 3 Rounds
Notes: 3 ounds + 50 m

Ciana Revak

Ciana Revak 2 weeks, 3 days ago / Reply

Z-Press: 55 lbs
Notes: 35,40,45,50,55

Diane Holbrook

Diane Holbrook 2 weeks, 3 days ago / Reply

6/7/2019 - MetCon: 3 + 268

Diane Holbrook

Diane Holbrook 2 weeks, 3 days ago / Reply

Z-Press: 65 lbs
Notes: 4 at 70 lbs

Shawnetha Russell

Shawnetha Russell 2 weeks, 3 days ago / Reply

6/7/2019 - MetCon: 3 Rounds

Joaquin Irizarry 2 weeks, 3 days ago / Reply

6/7/2019 - MetCon: 4 Rounds
Notes: 14# wallball

Joaquin Irizarry 2 weeks, 3 days ago / Reply

Z-Press: 75 lbs

amal salama 2 weeks, 3 days ago / Reply

6/7/2019 - MetCon: 3 Rounds
Notes: 358 m into my fourth set.

Shawnetha Russell

Shawnetha Russell 2 weeks, 3 days ago / Reply

Z-Press: 55 lbs
Notes: Super heavy

Kristina James

Kristina James 2 weeks, 3 days ago / Reply

Banded Tricep Press Downs + DB Hammer Curls: 60 lbs

Rachel Gutierrez

Rachel Gutierrez 2 weeks, 3 days ago / Reply

6/7/2019 - MetCon: 3 + 492
Notes: 10 lb wb

Kristina James

Kristina James 2 weeks, 3 days ago / Reply

6/7/2019 - MetCon: 3 + 486
Notes: 8lb barbell

Rachel Gutierrez

Rachel Gutierrez 2 weeks, 3 days ago / Reply

Z-Press: 55 lbs

Kristina James

Kristina James 2 weeks, 3 days ago / Reply

Z-Press: 60 lbs

Anita Van Allen 2 weeks, 3 days ago / Reply

6/7/2019 - MetCon: 3 + 94
Notes: 10lb wb

Matthew MacDonald

Matthew MacDonald 2 weeks, 3 days ago / Reply

6/7/2019 - MetCon: 3 + 325

Matthew MacDonald

Matthew MacDonald 2 weeks, 3 days ago / Reply

Z-Press: 65 lbs

Lauren Doocy

Lauren Doocy 2 weeks, 3 days ago / Reply

6/7/2019 - MetCon: 4 + 14

Scott Ervin

Scott Ervin 2 weeks, 3 days ago / Reply

6/7/2019 - MetCon: 4 + 500
Notes: Row. Finished 4 rounds plus 500 meters

Brett Klutch

Brett Klutch 2 weeks, 3 days ago / Reply

6/7/2019 - MetCon: 3 + 513
Notes: Row

Lauren Doocy

Lauren Doocy 2 weeks, 3 days ago / Reply

Z-Press: 70 lbs

Annie Garrett 2 weeks, 3 days ago / Reply

6/7/2019 - MetCon: 3 Rounds

Annie Garrett 2 weeks, 3 days ago / Reply

Z-Press: 60 lbs

Jennifer Brumer 2 weeks, 3 days ago / Reply

6/7/2019 - MetCon: 3 Rounds

Jennifer Brumer 2 weeks, 3 days ago / Reply

Z-Press: 55 lbs

Juana Rodriguez

Juana Rodriguez 2 weeks, 3 days ago / Reply

6/7/2019 - MetCon: 3 + 215
Notes: Row

Amy Maxson

Amy Maxson 2 weeks, 3 days ago / Reply

6/7/2019 - MetCon: 3 + 508
Notes: Row/all unbroken WB👌🏻

Juana Rodriguez

Juana Rodriguez 2 weeks, 3 days ago / Reply

Z-Press: 55 lbs

Thomas (Tom) Harris

Thomas (Tom) Harris 2 weeks, 3 days ago / Reply

6/7/2019 - MetCon: 3 + 30
Notes: ski erg for cardio

Thomas (Tom) Harris

Thomas (Tom) Harris 2 weeks, 3 days ago / Reply

Z-Press: 70 lbs

Laura Flashman

Laura Flashman 2 weeks, 3 days ago / Reply

6/7/2019 - MetCon: 3 + 225

Laura Flashman

Laura Flashman 2 weeks, 3 days ago / Reply

Z-Press: 55 lbs

Alex Borell

Alex Borell 2 weeks, 3 days ago / Reply

6/7/2019 - MetCon: 3 + 500
Notes: ski

Anne O'Donnell 2 weeks, 3 days ago / Reply

6/7/2019 - MetCon: 4 + 50

Christin Edwards

Christin Edwards 2 weeks, 3 days ago / Reply

6/7/2019 - MetCon: 3 + 400

Christin Edwards

Christin Edwards 2 weeks, 3 days ago / Reply

Z-Press: 55 lbs

Sarah Poor-drewes

Sarah Poor-drewes 2 weeks, 3 days ago / Reply

6/7/2019 - MetCon: 4 + 508

Sarah Poor-drewes

Sarah Poor-drewes 2 weeks, 3 days ago / Reply

Z-Press: 60 lbs

Murii Hernandez

Murii Hernandez 2 weeks, 3 days ago / Reply

6/7/2019 - MetCon: 3 Rounds
Notes: 400m runs. Yes - u read right. 😒🙄🤣

Murii Hernandez

Murii Hernandez 2 weeks, 3 days ago / Reply

Z-Press: 70 lbs

Niran Townsend

Niran Townsend 2 weeks, 3 days ago / Reply

6/7/2019 - MetCon: 4 + 40
Notes: Rowing all rounds

Niran Townsend

Niran Townsend 2 weeks, 3 days ago / Reply

Z-Press: 65 lbs

Jany Diaz

Jany Diaz 2 weeks, 3 days ago / Reply

6/7/2019 - MetCon: 3 Rounds
Notes: row

Jose Espada

Jose Espada 2 weeks, 3 days ago / Reply

6/7/2019 - MetCon: 3 + 241
Notes: ski

Jose Espada

Jose Espada 2 weeks, 3 days ago / Reply

Z-Press: 95 lbs
Notes: 45 65 75 85 95

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