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Components

Single Arm DB row

Half Kneeling banded ...

You Pick Dos or Deux!

Settings

Workout

04/08/2016 WOD

Deep squat with lat stretch
deadbugs
walk the dog
pike pass through
wall facing slides
back to wall shoulder flexion

2 Rounds of:
5 pike push ups
10 plank push ups
10 ring rows

Single Arm DB row (3 x 12 each arm (may use KB))

Half Kneeling banded rotations (3 x 8 each side)

Knee that is down that is where resistance comes from. Deep breath in, after rotation, exhale in position

You Pick Dos or Deux! (2 Rounds for reps)

10 min EMOM

Movement 1:
Max Push up
:30 Handstand hold
10 HSPU (scale volume as another option)
25 ft Handstand walk

Movement 2:
15 Ring Row
:45 farmers carry
5 bar MU

Pick 1 movement from each.
Min 1: Choice from Movement 1
Min 2: Choice from Movement 2

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

Whiteboard:

Friday, April 08, 2016

Male Clients

1

Bill
Cooper

7:00 AM

1 x 12 @ 53 lbs

1

Brendan
Sheehan

6:00 AM

1 x 12 @ 53 lbs

1

Brent
French

5:30 PM

1 x 12 @ 53 lbs

1

Joe
Costa

4:30 PM

1 x 12 @ 53 lbs

1

Kevin Cruz
l

6:00 AM

1 x 12 @ 53 lbs

1

marc
razza

3:30 PM

1 x 12 @ 53 lbs

1

Matthew
Lape

5:00 AM

1 x 12 @ 53 lbs

2

Jonathan
Stickney

7:00 AM

1 x 12 @ 44 lbs

2

Matt
Calhoun

5:30 PM

1 x 12 @ 44 lbs

2

Michael
Williamson

6:30 PM

1 x 12 @ 44 lbs

2

Nick
Fotos

6:30 PM

1 x 12 @ 44 lbs

2

raj
choudary

5:30 PM

1 x 12 @ 44 lbs

2

Rick
Smith

5:00 AM

1 x 12 @ 44 lbs

2

Syam
Buradagunta

4:30 PM

1 x 12 @ 44 lbs

2

Todd
Kinsman

5:00 AM

1 x 12 @ 44 lbs

3

Dennis
Connelly

4:30 PM

3 x 12 @ 36 lbs

4

Nanda
Kishore

6:30 PM

1 x 12 @ 35 lbs

4

Peter
Allain

7:00 AM

1 x 12 @ 35 lbs

4

Scott
Sinclair

7:00 AM

1 x 12 @ 35 lbs

5

Carl
Donadio

8:00 AM

1 x 12 @ 26 lbs

Started with 35

6

Tim
Furbush

6:00 AM

1 x 12 @ 25 lbs

7

Brian
Hanks

6:30 PM

1 x 12 @ 0 lbs

Female Clients

1

Private

5:30 PM

3 x 12 @ 35 lbs

1

Bonnie
Santiago

3:30 PM

1 x 12 @ 35 lbs

1

Caitlin
Pond

4:30 PM

1 x 12 @ 35 lbs

1

Curran
Leahy

3:30 PM

1 x 12 @ 35 lbs

1

Heather
Clancy

6:00 AM

1 x 12 @ 35 lbs

1

Heather
YoYo

5:00 AM

1 x 12 @ 35 lbs

1

Helene
Desjardins

3:30 PM

1 x 12 @ 35 lbs

1

Kelly
Sommerville

3:30 PM

1 x 12 @ 35 lbs

1

Lisa
Zancewicz

5:00 AM

1 x 12 @ 35 lbs

1

Liz
Mason

6:00 AM

1 x 12 @ 35 lbs

1

Liz
Nasser

5:00 AM

1 x 12 @ 35 lbs

2

Cristina
Mendoza

7:00 AM

1 x 12 @ 30 lbs

2

Rebecca
Welch

7:00 AM

1 x 12 @ 30 lbs

3

Vangie
Cleversey

8:00 AM

3 x 12 @ 26 lbs

3

Alyne
Martins

3:30 PM

1 x 12 @ 26 lbs

3

Annie
Powell

6:00 AM

1 x 12 @ 26 lbs

3

Carla
Lopez

5:30 PM

1 x 12 @ 26 lbs

3

Courtney
Cruz

5:00 AM

1 x 12 @ 26 lbs

3

leslie
mccarthy

5:00 AM

1 x 12 @ 26 lbs

3

Paula
Musgrave

4:30 PM

1 x 12 @ 26 lbs

3

Rose
Seibold

4:30 PM

1 x 12 @ 26 lbs

keep working form

3

Sara
Sullivan

6:30 PM

1 x 12 @ 26 lbs

4

Marissa
Papazian

5:00 AM

1 x 12 @ 25 lbs

4

nicole
jacobs

9:00 AM

1 x 12 @ 25 lbs

5

Lily
Hanks

6:30 PM

3 x 12 @ 20 lbs

5

Nicole
Mohamed

9:00 AM

1 x 12 @ 20 lbs

5

Ritu
Minocha

10:00 AM

1 x 12 @ 20 lbs

5

Sheri
Paquette

6:00 AM

1 x 12 @ 20 lbs

5

Wendy
Li

10:00 AM

1 x 12 @ 20 lbs

6

Justine
Mathieu

6:30 PM

3 x 12 @ 18 lbs

6

Abby
French

5:30 PM

1 x 12 @ 18 lbs

6

Sondra
Bloch

8:00 AM

1 x 12 @ 18 lbs

7

Private

3:30 PM

3 x 12 @ 15 lbs

7

Abby
Skaff

9:00 AM

1 x 12 @ 15 lbs

7

Agne
Stankevic

OPEN GYM

1 x 12 @ 15 lbs

7

Jackie
O'Dowd

9:00 AM

1 x 12 @ 15 lbs

7

Kim
Pare

OPEN GYM

1 x 12 @ 15 lbs

7

Marie
Mahan

3:30 PM

1 x 12 @ 15 lbs