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Components

Shoulder Press

Barbell Row

Metcon

Settings

Workout

032719 WOD Wednesday

Warmer

3 min Constant 10lb Plate Movement
Foam Roll T's and Lat
3 min Mobility
10 Banded Pull Apart
As a Group:
3 Round NFT
5 Alt V-up per side
7 Push-up
9 Squats

A1: Shoulder Press (10, 8, 6, 5, 4, 3, 2, 1)

Shoulder Press

Work to a heavy lift

A2: 10 Cal SkiErg (No Measure)

Complete 10 cal SkiErg after each set of Shoulder Press

B: Barbell Row (3x8-10)

Barbell Row

C: Metcon (AMRAP - Rounds and Reps)

10 min AMRAP
60m Farmer Walk 45/25
30 RKBS 24/16
10 Push-up

Finished (No Measure)

3 rounds
10 Cal SkiErg, Bike
:30 sec Side Plank per Side
:30 sec Mtn Climber
Down Dog 1 min

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

Whiteboard:

Wednesday, March 27, 2019

Male Clients

1

Todd
Mull

7:00 AM

1 x 1 @ 182 lbs

2

Bob
Done

5:30 PM

1 x 1 @ 175 lbs

3

Andrew
Staley

3:30 PM

1 x 1 @ 165 lbs

3

James
Jones

10:00 AM

1 x 1 @ 165 lbs

4

Jared
Lard

11:00 AM

1 x 1 @ 155 lbs

4

Michael
Moore

11:00 AM

1 x 1 @ 155 lbs

4

Pierre
van Dongen

7:00 AM

1 x 1 @ 155 lbs

5

Art
Thomas

5:30 AM

1 x 1 @ 145 lbs

5

Jim
Houghton

6:15 AM

1 x 1 @ 145 lbs

5

Tom
Schorr

7:00 AM

1 x 1 @ 145 lbs

6

David
Rollins

5:30 AM

1 x 1 @ 135 lbs

6

Shane
Valeri

6:30 PM

1 x 1 @ 135 lbs

7

Chris
Morgan

3:30 PM

1 x 1 @ 132 lbs

8

Adam
Long

5:30 AM

1 x 1 @ 115 lbs

8

Daniel
Hartman

6:30 PM

1 x 1 @ 115 lbs

10 8 6 4 2 1 1

8

Luigi
Pinello

8:00 AM

1 x 1 @ 115 lbs

8

Perry
Robinson

5:30 AM

1 x 1 @ 115 lbs

8

Private

5:30 AM

1 x 1 @ 115 lbs

8

Sean
Newlin

5:30 AM

1 x 1 @ 115 lbs

9

Jay
Mervis

6:15 AM

1 x 1 @ 105 lbs

Female Clients

1

Jordan
Falcone

6:15 AM

1 x 1 @ 100 lbs

2

Lauren
Lyles

5:30 PM

1 x 1 @ 95 lbs

3

Therese
Fulle

11:00 AM

1 x 1 @ 90 lbs

4

Michele
Moe

5:30 AM

1 x 1 @ 85 lbs

4

Rachel
Mull

8:00 AM

1 x 1 @ 85 lbs

5

Melanie
Whitley

4:30 PM

1 x 1 @ 80 lbs

5

Tara
Valeri

6:30 PM

1 x 1 @ 80 lbs

6

Christie
Casey

9:00 AM

1 x 1 @ 75 lbs

6

Cristina
Valdes

5:30 AM

1 x 1 @ 75 lbs

7

Denise
Davis

9:00 AM

1 x 1 @ 67 lbs

8

Brooke
Davis

10:00 AM

1 x 1 @ 65 lbs

8

Carla
Ackels

10:00 AM

1 x 1 @ 65 lbs

8

Christi
Eller

8:00 AM

1 x 1 @ 65 lbs

8

Joanne
Verkuilen

6:15 AM

1 x 1 @ 65 lbs