Public Whiteboard

Show Workout in Full Screen

Auto Scroll Page

Components

Back Squat

Metcon

Settings

Workout

Monday March 22nd

Back Squat (5x3)

BSQ- E2M x5 sets Build to 3rm. Start at 75% and build

*GRIND, but focus on setting your midline then squating.

Metcon (Time)

For Time:
15 Snatches (squat)
30 CTB Pullups,
15 Snatches (squat) 135/95
30 Pullups

Its Going to Hurt, Just Send it.

Accessory work

3x 15 RDLs DB or BB into 3 x ME Plate Hip Thrust (single 45# into glute bridge)

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

Whiteboard:

Monday, March 22, 2021

Male Clients

1

Jonathan
Longdon

PM WOD 3:30

5 x 3 @ 315 lbs

Up to

2

Garrick
Gonzalez

PM WOD 4:45

5 x 3 @ 275 lbs

Last set

3

Jayce
Mawson

AM WOD 6:45

5 x 3 @ 265 lbs

4

Christian
Gomez

PM WOD 3:30

5 x 3 @ 235 lbs

Started at 185

5

Zach
Smith’

AM WOD 5:30

5 x 3 @ 210 lbs

After the wod, up from 155

6

Ed
Furnari

AM WOD 5:30

5 x 3 @ 190 lbs

Building last set 190

7

James
Ciccone

AM WOD 5:30

2 x 3 @ 275 lbs

Worked up from 205.

7

Eric
Glarborg

AM WOD 11:30

1 x 3 @ 300 lbs

7

John
Jennings

AM WOD 11:30

1 x 3 @ 275 lbs

Female Clients

1

Savanna
Yaegle

PM WOD 4:45

5 x 3 @ 265 lbs

2

Kelsey
Vigil

AM WOD 5:30

5 x 3 @ 165 lbs

3

Natalie
Dalton

AM WOD 5:30

5 x 3 @ 160 lbs

Work on going lower

4

Alicia
Ciccone

AM WOD 5:30

5 x 3 @ 155 lbs

Last set

5

Elizabeth
Gomez

PM WOD 6:00

5 x 3 @ 150 lbs

110,120,125,140,150 lbs

6

KRISTIAN
FAZIO

AM WOD 5:30

5 x 3 @ 135 lbs

6

Valerie
Warner

PM WOD 4:45

5 x 3 @ 135 lbs

7

Sara
Fellows

AM WOD 5:30

5 x 3 @ 125 lbs

8

Jann
Kindel

AM WOD 6:45

5 x 3 @ 110 lbs

9

Sarah
Lujan

PM WOD 6:00

1 x 3 @ 125 lbs

95,100,105,115,125