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WOD

"7/29/15"

OPTIONAL SKILL

3 ROUNDS
A1- 12-15 GLUTE BRIDGES
A2- LANDMINE ROWS

"July 29, 2015"

Banded hamstring floss
10 leg swings forward/back
10 leg swings sideways
200m run
10 RDL
10 pushups

A: Deadlift (3 X TEMPO DL @ 20X0)

Set 1: 50% OF 3RM X 5
Set 2: 75% OF 3RM X 3
Set 3: 90-95% OF 3RM X 1
Set 4: NEW 3RM
Set 5: NEW 3RM+

Rest 3 min b/t each set

B: Metcon (AMRAP - Rounds and Reps)

12 MIN AMRAP
15 PUSH UPS
400M RUN
15 DEADLIFTS

L2: 225/153
RX: 185/123
SCALED: 155/103

Mobility

Hamstring smash on Nova

LAX stack tack and floss on lower leg

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

Whiteboard:

Wednesday, July 29, 2015

Leaderboard

Men's Deadlift
James Franklin	06/19/2013	1 x 1 @ 545 lbs
Joseph VanMeter	03/25/2019	1 x 1 @ 525 lbs
Gabe Pritchett	06/18/2020	1 x 1 @ 525 lbs

Women's Deadlift
The Man	06/11/2019	1 x 1 @ 445 lbs
Madison Crocker	02/23/2021	1 x 1 @ 353 lbs
Kristen Freeman	06/18/2020	1 x 1 @ 335 lbs

Male Athletes

1

James
Franklin

6:30 PM

1 x 3 @ 455 lbs

2

Ryan
Brack

4:30 PM

1 x 3 @ 445 lbs

3

Clifton
Walker

8:15 AM

1 x 3 @ 425 lbs

4

Hunter
Waters

12:15 PM

1 x 3 @ 395 lbs

5

Andrew
Stroefer

4:30 PM

1 x 3 @ 365 lbs

5

Max
Hewitt

3:30 PM

1 x 3 @ 365 lbs

5

Ryan
Wingers

6:15 AM

1 x 3 @ 365 lbs

6

Eric
Roux

8:15 AM

1 x 3 @ 355 lbs

7

Marty
Smith

7:15 AM

1 x 3 @ 335 lbs

8

Michael
Page

5:30 PM

1 x 3 @ 325 lbs

9

Cameron
Armstrong

8:15 AM

1 x 3 @ 315 lbs

10

Roman
Joyce

6:30 PM

1 x 3 @ 310 lbs

11

Cody
Lanier

12:15 PM

1 x 3 @ 285 lbs

12

Todd
Godwin

6:30 PM

1 x 3 @ 235 lbs

13

Devin
Bannon

6:15 AM

1 x 3 @ 215 lbs

14

Jason
Cammack

6:30 PM

1 x 1 @ 180 lbs

Female Athletes

1

Maria
Laurato

5:30 PM

1 x 3 @ 323 lbs

2

Lena
Hudson

5:30 PM

1 x 3 @ 243 lbs

3

Dianna
Floyd

8:15 AM

1 x 3 @ 233 lbs

3

Haley
McCoy

4:30 PM

1 x 3 @ 233 lbs

4

Kerry
Dunn

6:30 PM

1 x 3 @ 213 lbs

4

Private

6:15 AM

1 x 3 @ 213 lbs

4

Penny
Hanson

6:15 AM

1 x 3 @ 213 lbs

5

Abbey
Duncan

12:15 PM

1 x 3 @ 203 lbs

5

Brittney
Shuman

12:15 PM

1 x 3 @ 203 lbs

6

Sarah
Longpre

8:15 AM

1 x 3 @ 193 lbs

7

Claire
Tucker

6:30 PM

1 x 3 @ 173 lbs

7

Frances
Johnson

3:30 PM

1 x 3 @ 173 lbs

7

michaella
edwards

3:30 PM

1 x 3 @ 173 lbs

8

Janet
Lanier

12:15 PM

1 x 3 @ 153 lbs

9

Taylor
Mackie

3:30 PM

1 x 3 @ 142 lbs

10

Savanna
Page

5:30 PM

1 x 3 @ 123 lbs

11

Anna
Flamm

6:15 AM

1 x 3 @ 113 lbs

12

Marlynn
Griffin

7:15 AM

1 x 3 @ 103 lbs

13

Alexis
Johnson

6:30 PM

1 x 1 @ 100 lbs

13

Holly
Joyce

6:30 PM

1 x 1 @ 100 lbs

14

Cynthia
Johnson

6:30 PM

1 x 3 @ 35 lbs