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Components

Bench Press

Metcon

Settings

Workout

Wednesday

Warm-up

leg warm up

500m row
12 reach and pull grass
20 walking lunges
10+10 side lunges
10 air squats (pause for 2 sec. at the bottom)
10+10 standing outward hip circles
10 toe touches rounding back
stretch: pigeon, couch, scorpion

Strength

Bench Press (5@75%, 3@85%, 1@95% 4x)

Bench Press

Metcon

Metcon (Time)

4 Rounds
12 Box Jumps 24/20"
50 KB Swings 55/35
40m Waiter + Farmer Carry 55kb+30db/35kb+20db (dumbbell in hand locked overhead, Kettlebell hanging by side of body in farmer carry, switch hands at 20m)
8+8 Alt. Pistol Squats

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

Whiteboard:

Wednesday, March 24, 2021

Male Clients

1

Trevor
Page

WOD: 5:00 PM

4 x 1 @ 305 lbs

2

Grif
Hiatt

WOD 5:30am

4 x 1 @ 295 lbs

3

Nick
Herbert

WOD: 5:00 PM

4 x 1 @ 275 lbs

4

Drew
Sutton

WOD 5:30am

4 x 1 @ 245 lbs

5

Ben
Skinner

WOD 5:30am

4 x 1 @ 235 lbs

6

Daniel
Brinkerhoff

WOD: 6:45 AM

4 x 1 @ 225 lbs

7

Greg
Skidmore

WOD 5:30am

4 x 1 @ 195 lbs

8

Trevor
McLaws

WOD 5:30am

4 x 1 @ 175 lbs

9

Brandon
Walters

WOD 5:30am

1 x 1 @ 225 lbs

9

Tim
Schomaker

WOD: 5:00 PM

1 x 1 @ 245 lbs

Failed 255

9

Travis
Sibley

WOD 5:30am

1 x 1 @ 230 lbs

Female Clients

1

Maralyn
Nava

WOD 5:30am

4 x 1 @ 145 lbs

2

Alma
Aguilar

WOD: 5:00 PM

4 x 1 @ 115 lbs

2

Sara
Villa

WOD: 5:00 PM

4 x 1 @ 115 lbs

Could almost do 125

3

Amy
Skinner

WOD 5:30am

4 x 1 @ 95 lbs

3

Melanie
Bloomfield

WOD 5:30am

4 x 1 @ 95 lbs

4

Kim
Riggs

WOD: 8:45 AM

4 x 7 @ 75 lbs

5

Cara
Eells

WOD: 6:45 AM

2 x 1 @ 60 lbs

5

Jodee
Brinkerhoff

WOD: 8:45 AM

2 x 1 @ 95 lbs

5

Christina
Mayes 🏋🏃💃🤓

WOD 5:30am

1 x 1 @ 100 lbs

3x1 @ 95#