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Components

Single Arm Kettlebell ...

Bent Over Row

Metcon

Settings

WOD

04/21/2016

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

Single Arm Kettlebell Press (3x8 each arm)

Bent Over Row (10-10-10)

Metcon

Metcon (AMRAP - Rounds and Reps)

15minute AMRAP
10 Pistols (5 each leg)
15 Sit Ups
20 Double Unders

Rx+
15minute AMRAP
20 Pistols (10 each leg)
20 GHD Sit Ups
40 Double Unders

Mobility

Glute Smash/Hip External Rotation/Ankle Wall Stretch

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

Whiteboard:

Thursday, April 21, 2016

Leaderboard

Men's Single Arm Kettlebell ...
Jeff Wann	02/24/2016	1 x 8 @ 53 lbs
Bill Coats	04/21/2016	1 x 8 @ 44 lbs
Jacob Gaines	03/18/2016	1 x 8 @ 44 lbs

Women's Single Arm Kettlebell ...
Andrea Brycsak	02/24/2016	1 x 8 @ 26 lbs
Janel Coats	04/21/2016	1 x 8 @ 26 lbs
Private	03/18/2016	1 x 8 @ 18 lbs

Male Athletes

1

Dan
Shaffer

5:00 PM WOD

3 x 10 @ 53 lbs

1

Jeff
Wann

5:00 AM WOD

1 x 8 @ 53 lbs

1

Tyler
White

3:30 PM WOD

1 x 8 @ 53 lbs

2

Jonah
Hoye

7:00 PM WOD

3 x 8 @ 44 lbs

2

Bill
Coats

6:00 PM WOD

1 x 8 @ 44 lbs

2

Jacob
Gaines

5:00 AM WOD

1 x 8 @ 44 lbs

2

Jacob
Blasi

6:00 PM WOD

1 x 8 @ 44 lbs

3

Michael
Christensen

5:00 PM WOD

3 x 8 @ 35 lbs

3

Private

5:00 PM WOD

1 x 8 @ 35 lbs

Female Athletes

1

Kariann
Bernstein

3:30 PM WOD

3 x 8 @ 26 lbs

1

Andrea
Brycsak

5:00 PM WOD

1 x 8 @ 26 lbs

1

Ashley
Fallon

9:00 AM WOD

1 x 8 @ 26 lbs

1

Erin
Conyers

5:00 AM WOD

1 x 8 @ 26 lbs

1

Janel
Coats

5:00 PM WOD

1 x 8 @ 26 lbs

1

Karen
Victorine

6:00 PM WOD

1 x 8 @ 26 lbs

2

Amanda
Rifino

9:00 AM WOD

3 x 8 @ 18 lbs

2

anna
christensen

5:00 PM WOD

3 x 8 @ 18 lbs

2

Angelica
Virgen

5:00 AM WOD

1 x 8 @ 18 lbs

2

Janette
Walczak

5:00 PM WOD

1 x 8 @ 18 lbs

2

Private

5:00 AM WOD

1 x 8 @ 18 lbs

3

Michele
Trent

5:00 PM WOD

3 x 8 @ 13 lbs

4

Victoria
Adams

9:00 AM WOD

3 x 4 @ 35 lbs

3x4 @ 26 lbs

4

Megan
Trent

5:00 PM WOD

1 x 8 @ 0 lbs

buff by byrnes