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Components

Paused Front Squat

Metcon

Settings

Workout

Viking

Squat

Paused Front Squat (6X3, pause first rep a full 2 seconds)

Paused Front Squat

WOD

Each group of 8 rounds will begin on the 5:00
i. e. 1 minute rest between rounds
Total workout time = 19 minutes

Metcon (AMRAP - Reps)

Tabata, 8 consecutive rounds of each:
score the SUM of the LOWEST of
EACH of the 4 movements

Calorie bike
Cal row
Wall ball shots 20/14
AKBS 70 | 53/30

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

Whiteboard:

Friday, February 01, 2019

Clients:

Clients

1

Jim
Sutphin

5 PM WOD

1 x 3 @ 295 lbs

2

Mike
Staten

5 PM WOD

1 x 3 @ 275 lbs

3

Brandon
Beefcake

12 PM WOD

1 x 3 @ 225 lbs

4

Victoria
Kucek

5 PM WOD

1 x 3 @ 220 lbs

5

Matt
Armstrong

7 AM WOD

1 x 3 @ 205 lbs

6

Malcolm
Hollingsworth

5 PM WOD

1 x 3 @ 185 lbs

7

Matt
McFadden

5 PM WOD

1 x 3 @ 175 lbs

8

chad
miller

7 AM WOD

1 x 3 @ 155 lbs

8

Gladney
Jason

7 AM WOD

1 x 3 @ 155 lbs

9

Nikki
Barbell

12 PM WOD

1 x 3 @ 145 lbs

9

Tashina
Lemons

5 PM WOD

1 x 3 @ 145 lbs

10

MOHAMMED
ALOWAIS

5 PM WOD

1 x 3 @ 135 lbs

11

Morgan
Dynes

7 AM WOD

1 x 3 @ 65 lbs

preggo front squat

12

Holly
McFadden

12 PM WOD

1 x 3 @ 35 lbs