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Clean

Christine

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Workout

Thursday 10/14/21 WOD

Warm-up

What you need:
Barbell
Rower
Box

:90 row
-10 jumping jacks
-20 kangaroos
-10 tempo air squats
-10 shoulder taps
Active hamstring
Walk the dog + pike pass through
Hip opener
Spiderman complex w/ hip lift
Inchworm w/ push up
Lateral lunge w/ shoulder flexion
4 point squat

Specific Prep
*Coaches Choice

Strength

1A: Clean (-50%x3, 60%x2, 70%x2, 80%x1, 90%+x1)

Clean

(Record heaviest weight)

Alternate Options:
Clean?
-DB/KB/Odd object clean
1A Weighted hip thrust 4x10
-pause at the top
-load with DB or banded
-rest :30 between sets
1B Parallel Seated dynamic vertical jump 4x5-max effort
-rest :30 after each set

Metcon

Christine (Time)

3 rounds for time of:

500-m row
12 bodyweight deadlifts
21 box jumps, 20-in. box

(3 rounds, 18 min cap)

Alternate Options:
Row?
-400m run
-:30 mountain climber +:30 jumping jacks x2
Deadlift?
-BB/DB/KB/Odd object RDL
Box Jump?
-Step ups
-Jump squats

Cool Down

*Coaches Choice

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

Whiteboard:

Thursday, October 14, 2021

Male Clients

1

Mohiuddin
Ahmed

5:30 PM (Indoor)

1 x 1 @ 272 lbs

2

G-Man
St. Onge

5:00 AM (Virtual)

1 x 1 @ 271 lbs

3

Keivan
Russo

5:00 AM (Virtual)

1 x 1 @ 245 lbs

135/195/215/245/265/261 not enough lower weight reps

4

Private

5:00 AM (Indoor)

1 x 1 @ 235 lbs

5

Mark
DiRienzo

5:30 PM (Indoor)

1 x 1 @ 225 lbs

5

Matt
Calhoun

5:30 PM (Indoor)

1 x 1 @ 225 lbs

5

Nate
Oram

12:00 PM (Indoor)

1 x 1 @ 225 lbs

5

Zachary
Taylor

12:00 PM (Indoor)

1 x 1 @ 225 lbs

6

Christopher
Lacasse

7:00 AM (Indoor)

1 x 1 @ 210 lbs

7

Damon
Walsh

7:00 AM (Indoor)

1 x 1 @ 205 lbs

7

Rob
Scannevin

7:00 AM (Indoor)

1 x 1 @ 205 lbs

8

dennis
paoloni

5:30 PM (Indoor)

1 x 1 @ 190 lbs

9

Jon
Collette

6:00 AM (Indoor)

1 x 1 @ 185 lbs

Had 200 fell backwards

10

Maqsood
Ahmed

5:30 PM (Indoor)

1 x 1 @ 181 lbs

11

Rui
Xu

5:30 PM (Indoor)

1 x 1 @ 177 lbs

failed on 185

12

Carl
Donadio

7:00 AM (Indoor)

1 x 1 @ 155 lbs

12

KEITH
DEJESUS

12:00 PM (Indoor)

1 x 1 @ 155 lbs

Almost made 176

13

Theis
Jorgensen

5:00 AM (Indoor)

1 x 1 @ 145 lbs

Female Clients

1

Helene
Desjardins

6:00 AM (Indoor)

1 x 1 @ 170 lbs

2

Erin
Collette

5:00 AM (Indoor)

1 x 1 @ 155 lbs

2

Lisa
Zancewicz

5:00 AM (Indoor)

1 x 1 @ 155 lbs

2

Prika
Silva

5:00 AM (Indoor)

1 x 1 @ 155 lbs

3

Christine
Guerard

5:00 AM (Indoor)

1 x 1 @ 135 lbs

3

Marissa
Papazian

5:00 AM (Indoor)

1 x 1 @ 135 lbs

4

Nicole
Moore

12:00 PM (Indoor)

1 x 1 @ 130 lbs

5

Heather
Clancy

5:00 AM (Virtual)

1 x 1 @ 121 lbs

6

Nicole
St.Pierre

5:00 AM (Indoor)

1 x 1 @ 117 lbs

7

Daniela
Dietz

5:30 PM (Indoor)

1 x 1 @ 115 lbs

7

Simony
Cardoso

3:30 PM (Indoor)

1 x 1 @ 115 lbs

PR 3lbs 😍

8

Leah
Hantman

12:00 PM (Indoor)

1 x 1 @ 110 lbs

9

Maria
Maynard

5:00 AM (Indoor)

1 x 1 @ 105 lbs

Cleaned 110

9

Traci
lake

6:00 AM (Indoor)

1 x 1 @ 105 lbs

10

Heather
Schmidt

5:00 AM (Indoor)

1 x 1 @ 90 lbs

10

Marybeth
Costello

3:30 PM (Indoor)

1 x 1 @ 90 lbs

11

Carolina
Lucchese

12:00 PM (Indoor)

1 x 1 @ 87 lbs

12

Anne
Leahy

6:00 AM (Indoor)

1 x 1 @ 85 lbs

13

Shana
Doiron

6:00 AM (Indoor)

1 x 1 @ 80 lbs

14

Private

6:00 AM (Indoor)

1 x 1 @ 70 lbs

15

Qin
Sun

12:00 PM (Indoor)

5 x 1 @ 65 lbs

16

Susan
Black

7:00 AM (Virtual)

1 x 1 @ 60 lbs

17

Mary
Gemme

5:00 AM (Virtual)

1 x 1 @ 52 lbs