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Components

Evil Wheel

Weighted Hip Extension

Metcon

Settings

WOD

10/29/2015

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

Evil Wheel (3x10)

Weighted Hip Extension (3x10)

Metcon (Time)

7 Rounds for Total Working Time
10 Sumo Deadlift Hi-Pull (53/35)
10 Toes To Bar
200m Run
Rest 1 minute

Rx+
7 Rounds for Total Working Time
12 Sumo Deadlift Hi-Pull (70/53)
12 Toes To Bar
200m Run
Rest 1 minute

Mobility

Banded Sink/Plantar Smash

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

Whiteboard:

Thursday, October 29, 2015

Leaderboard

Men's Evil Wheel
Matthew Morse	07/03/2019	4 x 125
Chris Cervantez	07/03/2019	4 x 95
Marc Bauer	06/03/2016	3 x 12

Women's Evil Wheel
Jillian Bauer	08/22/2014	4 x 10
Andrea Brycsak	07/22/2015	3 x 10
Ashley Fallon	04/16/2015	3 x 10

Male Athletes

1

Bill
Coats

7:00 AM WOD

3 x 10

1

Jacob
Blasi

6:00 PM WOD

3 x 10

1

Jeff
Wann

5:00 AM WOD

3 x 10

1

Steve
Hoye

3:30 PM WOD

3 x 10

1

Steve
McD

9:00 AM WOD

3 x 10

2

Private

6:00 PM WOD

3 x 10

2

Jacob
Gaines

5:00 AM WOD

3 x 10

2

Jonathan
Gustilo

5:00 AM WOD

3 x 10

2

Private

7:00 PM WOD

3 x 10

Female Athletes

1

Gina
Wann

5:00 AM WOD

3 x 10

1

Jean
Marie Harms

3:30 PM WOD

3 x 10

2

Andrea
Brycsak

5:00 PM WOD

2 x 10

2

Carla
Vivar

5:00 PM WOD

3 x 10

2

Erin
Conyers

9:00 AM WOD

3 x 10

2

Hanna
Hoye

3:30 PM WOD

3 x 10

2

Janel
Coats

6:00 PM WOD

3 x 10

2

Jennifer
Barczykowski

6:00 PM WOD

3 x 10

2

Jessica
Stone

6:00 PM WOD

3 x 10

2

Karley
LeQuia

5:00 PM WOD

3 x 10

2

Lauren
Sakiyama

5:00 PM WOD

3 x 10

2

Private

5:00 AM WOD

3 x 10