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Components

Strict Press

Bent Over Row

Metcon

Settings

WOD

04/01/2016

Warm-up

CFG warm up

400m run or 500m row
10 figure 8 shoulder swings
5 inch worms

2 rounds of
10 walking lunges
10 overhead squats
10 situps
5 pullups

20 double unders

Weightlifting

Strict Press (10-10-10)

Bent Over Row (10-10-10)

ROUGHNECKS MORNING SESSION

Metcon (Time)

3 Rounds for Time
10 Front Squat (115/75)
10 Push Jerk (115/75)
800m Run

Rx+
3 Rounds for Time
10 Front Squat (155/105)
10 Push Jerk (155/105)
800m Run

Mobility

Plantar Smash/Shoulder Smash/Banded Overhead

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

Whiteboard:

Friday, April 01, 2016

Leaderboard

Men's Strict Press
Chris Cervantez	04/15/2016	1 x 10 @ 115 lbs
Jeff Wann	04/01/2016	1 x 10 @ 115 lbs
Ben Brus	05/05/2016	1 x 10 @ 115 lbs

Women's Strict Press
Mary Brus	04/01/2016	1 x 10 @ 75 lbs
Jillian Bauer	09/02/2016	1 x 10 @ 75 lbs
Carla Vivar	05/05/2016	1 x 10 @ 75 lbs

Male Athletes

1

Kevin
Emerson

3:30 PM WOD

3 x 10 @ 135 lbs

2

Kevin
Maltez

5:00 PM WOD

1 x 10 @ 125 lbs

3

Jeff
Wann

7:00 AM WOD

1 x 10 @ 115 lbs

7,3

3

Kevin
Higgins

11:30 AM WOD

1 x 10 @ 115 lbs

4

Jonah
Hoye

9:00 AM WOD

1 x 10 @ 105 lbs

5

Chris
Cervantez

5:00 AM WOD

1 x 10 @ 95 lbs

75, 95, 95

5

Private

5:00 PM WOD

1 x 10 @ 95 lbs

6

Bill
Coats

3:30 PM WOD

1 x 10 @ 90 lbs

6

Jacob
Blasi

6:00 PM WOD

1 x 10 @ 90 lbs

7

Steve
Hoye

3:30 PM WOD

1 x 10 @ 85 lbs

8

Griff
(Jim) in

3:30 PM WOD

3 x 10 @ 35 lbs

Female Athletes

1

Mary
Brus

5:00 AM WOD

1 x 10 @ 75 lbs

2

Ashley
Fallon

9:00 AM WOD

1 x 10 @ 60 lbs

10 broken up reps at 65

2

Karley
LeQuia

5:00 PM WOD

1 x 10 @ 60 lbs

3

Erin
Conyers

5:00 AM WOD

1 x 10 @ 55 lbs

3

Janel
Coats

9:00 AM WOD

1 x 10 @ 55 lbs

4

Victoria
Arrietta

11:30 AM WOD

1 x 10 @ 45 lbs

5

Private

3:30 PM WOD

1 x 10 @ 35 lbs

6

Amanda
Rifino

5:00 AM WOD

3 x 10 @ 0 lbs

6

anna
christensen

5:00 PM WOD

1 x 10 @ 0 lbs

Mobility

6

Kariann
Bernstein

5:00 PM WOD

1 x 10 @ 0 lbs

Mobility

6

Megan
Trent

3:30 PM WOD

1 x 10 @ 0 lbs

Mobility