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Workout

Thursday

Warm-up

1 ROUND
1:00 Bike
:30 Med Ball Deadlift
:30 Groiners

Right into...

1 ROUND
1:00 Bike
:30 Med Ball Push Press
:30 Cossack Squats

Right into...

1 ROUND
1:00 Bike
:30 Med Ball Ground to OH
:30 Lunges

Extended Warm-up

3 SETS
50' Slow Table-Top Bear Crawl (aka Quadruped)*

*5 Strict-Up Downs after each set.

1 Rep of Strict Up-Down is...
1 Air Squat Down
1 Sprawl Back to Plank
:01 Pause in Plank
1 Sprawl Up to Squat
1 Air Squat Up

(No Measure)

Workout

Metcon (Time)

5 SETS*
20 Single Arm Alternating DB Snatch (35/20)
20 DB Suitcase Lunge (35/20)|(20/10)
20/15 Cal Bike

-Rest 2:00 b/t Sets-
-30 minute time cap
(Score is Total Time)

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

Whiteboard:

Thursday, January 30, 2020

Male Clients

1

Kacen
Gubler

5:00 AM WOD

22:50

2

Cade
Cannon

5:00 AM WOD

22:53

3

Kody
Wilson

9:30 AM WOD

24:53

4

James
Bennett

5:00 AM WOD

28:40

5

Josh
Langston

9:30 AM WOD

25:30

Female Clients

1

Barbara
Cox

4:45 PM WOD

22:28

2

Jennifer
Guzman

9:30 AM WOD

23:06

3

Chantel
Robinson

4:45 PM WOD

23:24

4

Mayra
Martinez

4:45 PM WOD

23:35

5

Jocelyn
Sackett

9:30 AM WOD

23:39

GROSS

6

Maria
Wilson

9:30 AM WOD

23:53

Thanks Chantel😍

7

Brooke
Wright

9:30 AM WOD

24:42

8

Tylee
Torres

9:30 AM WOD

24:54

Sooo hard 🤢🤮

9

Jessica
Langston

6:00 AM WOD

26:05

35# DB/20 Cal Bike

10

Korina
Darger

9:30 AM WOD

27:50

25# DBs ☠️

11

Yesenia
Leavitt

4:45 PM WOD

23:55

25# Snatch//no weight lunges/ sit-ups... NO BIKE😌

12

Rachel
Hepworth

6:00 AM WOD

25:30

#14, bike🤬🥵

13

Maria
Gonzales

4:45 PM WOD

26:12

15#

14

Monica
Langston

5:00 AM WOD

26:42

15

Karrie
Nielson

5:00 AM WOD

26:48

#8 10 cal

16

Dawn
Hansen

4:45 PM WOD

27:50

mod for lungs

17

Alex
Shafter

9:30 AM WOD

28:15

😫🤢