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Components

Deadlift

Metcon

Settings

Workout

Toronto

Strength/Skill

Alternating EMOM x10

Min 1: Deadlift (4 reps, climbing )

Gymnastics

Min 2: HSPU or other upside down progressions.

WOD

Metcon (3 Rounds for reps)

AMRAP 4
21 DL 95/65
15 box jumps 24/20
9 S2OH
Rest 4 minutes

AMRAP 4
21 DL 115/80
15 box jumps
9 S2OH
Rest 4 minutes

AMRAP 4
21 DL 135/95
15 box jumps
9 S2OH

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

Whiteboard:

Friday, January 17, 2020

Clients:

Clients

1

Mike
Staten

6 PM WOD

1 x 4 @ 435 lbs

2

Joel
Gackstetter

5 PM WOD

1 x 4 @ 405 lbs

2

Ricky
Pratt

6 PM WOD

1 x 4 @ 405 lbs

2

Tyson
Stoll

5 PM WOD

1 x 4 @ 405 lbs

with parallette HSPU 5,5 3,3,3,

3

Eric
Wilbert

6 PM WOD

1 x 4 @ 365 lbs

3

GREGORY
SEMONIN

12 PM WOD

1 x 4 @ 365 lbs

4

Black
Steve

12 PM WOD

1 x 4 @ 355 lbs

5

Mickey
MetCon

5 PM WOD

1 x 4 @ 330.75 lbs

6

Adam
Motycka

5 PM WOD

1 x 4 @ 315 lbs

6

Grady
Hedrick

6 PM WOD

1 x 4 @ 315 lbs

7

Christopher
Ice

5 PM WOD

1 x 4 @ 308.7 lbs

8

Jerry
Fairchild

12 PM WOD

1 x 4 @ 285 lbs

Had to sign in for 12

8

Lebanese
Hercules

6 AM WOD

1 x 4 @ 285 lbs

9

Eric
Krogman

6 PM WOD

1 x 4 @ 275 lbs

10

Branden
Grycza

5 PM WOD

1 x 4 @ 260 lbs

11

Brian
Fritz

5 PM WOD

1 x 4 @ 255 lbs

11

Halie
Donuts

5 PM WOD

1 x 4 @ 255 lbs

12

Noah
Hartman

5 PM WOD

1 x 4 @ 225 lbs

13

Nikki
Barbell

5 PM WOD

1 x 4 @ 220 lbs

taking it easy

14

Ashleigh
Smith

5 PM WOD

1 x 4 @ 215 lbs

15

Tiffany
Akeman

5 PM WOD

1 x 4 @ 185 lbs

16

Stacey
Ice

5 PM WOD

1 x 4 @ 145 lbs

17

RUTH
Rusch

6 AM WOD

1 x 4 @ 125 lbs

18

Sarah
Grycza

5 PM WOD

1 x 4 @ 105 lbs

19

STEPHANIE
HOLLIS

6 AM WOD

1 x 4 @ 75 lbs

20

Jacob
McConnell

5 PM WOD

5 x 4 @ 65 lbs

21

julian
gackstetter

5 PM WOD

1 x 4 @ 35 lbs