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Components

Back Squat

Metcon

Metcon

Settings

Workout

Wednesday

leg warm up

500m row
20 walking lunges
10+10 side lunges
10 air squats (pause for 2 sec. at the bottom)
10+10 standing glute kickback
10 supermans
stretch

Strength

Back Squat (8@50%, 6@60%, 4@70%, 3@80%, 2@90% x 3)

Metcon

Metcon (AMRAP - Rounds)

LIFE
every 4 min on the 4 min for 12 min.
2 Rounds
90 Single unders
10 Ring Rows
8 Alt. DB Snatch 30/20

Metcon (AMRAP - Rounds)

SPORT
every 4 min on the 4 min for 12 minutes
2 Rounds
40 Double Unders
12 Pullups
8 Alt. DB Snatch 50/30

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

Whiteboard:

Wednesday, April 21, 2021

Leaderboard

Men's Back Squat
Butch Leckey	06/11/2018	3 x 2 @ 405 lbs
Austin Sunderland	12/04/2019	3 x 2 @ 335 lbs
Matthew Foster	06/11/2018	3 x 2 @ 315 lbs

Women's Back Squat
Stephanie Nix	05/28/2019	3 x 2 @ 220 lbs
Maralyn Nava	06/11/2018	3 x 2 @ 202 lbs
Kim Riggs	12/02/2020	3 x 2 @ 185 lbs

Male Clients

1

Travis
Sibley

WOD 5:30am

3 x 2 @ 285 lbs

2

steve
holt

WOD: 8:45 AM

3 x 2 @ 245 lbs

3

Greg
Gosper

WOD 5:30am

6 x 2 @ 175 lbs

3

KC
Burkholder

WOD 5:30am

3 x 2 @ 175 lbs

4

Ben
Skinner

WOD 5:30am

2 x 2 @ 290 lbs

4

Brandon
Walters

WOD 5:30am

2 x 2 @ 265 lbs

4

Butch
Leckey

WOD 6:00 pm

2 x 2 @ 365 lbs

4

Trevor
McLaws

WOD 5:30am

2 x 2 @ 205 lbs

4

Grif
Hiatt

WOD: 8:45 AM

1 x 2 @ 295 lbs

Female Clients

1

Kim
Riggs

WOD: 8:45 AM

3 x 2 @ 185 lbs

2

Laura
Peterson

WOD: 8:45 AM

3 x 2 @ 180 lbs

3

Heather
Carr

WOD: 6:45 AM

1 x 4 @ 50 lbs