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Brian Mullin Tribute WOD
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Date
Workout
Saturday 10/16/21 WOD - Prototype Training Systems (CrossFit Prototype)
Class
(All)
7:00 AM (Virtual)
7:00 AM (Indoor)
8:00 AM (Indoor)
8:00 AM (Virtual)
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
13 (6/7)
Workout
Saturday 10/16/21 WOD
Warmup
-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
Metcon
Brian Mullin Tribute WOD (AMRAP - Rounds and Reps)
Brian Mullin Date of Birth:
4/27/1967
27 min Amrap W/3 person team:
Partner 1:
400m run
Partner 2 and 3 Amrap:
3 Strict Pullups
27 Goblet Squats
67 Double Unders
(Score rounds and reps on Amrap)
-Split Amrap however you would like
-When Partner 1 returns, Partner 2 will
run.
Alternate Options:
Strict pullups?
-Renegade rows
-Inverted row
-DB/KB/BB/Odd object row
Goblet squat?
-Jump squat
Double Under?
-Single unders
-Double taps
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Saturday, October 16, 2021
Male Clients
1
Private
8:00 AM (Indoor)
13 + 0
1
Mohiuddin
Ahmed
8:00 AM (Virtual)
13 + 0
Marissa and Abhi
2
Keivan
Russo
7:00 AM (Indoor)
12 + 21
70# Jon + Dirienzo
2
Mark
DiRienzo
7:00 AM (Indoor)
12 + 21
#70 w. K and JC
3
Dan
McCarthy
7:00 AM (Indoor)
0 + 0
70lbs with jack and gina
4
Maqsood
Ahmed
7:00 AM (Indoor)
9 + 3
w/Mullins. 53# SU, kipping PU
Female Clients
1
Rebecca
Welch
7:00 AM (Indoor)
13 + 0
Anne Maria
2
Nicole
St.Pierre
7:00 AM (Indoor)
11 + 7
RIP, Brian 💜 (w/ Annie&Liz)
3
Gina
Richard
7:00 AM (Indoor)
20 + 1
w/ jack and dan; ring rows
4
Heather
Clancy
8:00 AM (Virtual)
12 + 10
W/Jay & Meredith!
5
Liz
Nasser
7:00 AM (Indoor)
11 + 17
Kipping with Dr. Powell &NSP
6
Heather
Schmidt
8:00 AM (Indoor)
6 + 0
2 partner workout vs 3
6
Traci
lake
8:00 AM (Indoor)
6 + 0
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