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Components

Deadlift

Metcon

Metcon

Settings

Workout

thursday

Strength

Deadlift (3.3.3.3)

Deadlift

Metcon

Metcon (Time)

For time:

8 wall-ball shots
4 shuttle runs
1 rope climb
16 wall-ball shots
8 shuttle runs
2 rope climbs
24 wall-ball shots
12 shuttle runs
3 rope climbs
32 wall-ball shots
16 shuttle runs
4 rope climbs
24 wall-ball shots
12 shuttle runs
3 rope climbs
16 wall-ball shots
8 shuttle runs
2 rope climbs
8 wall-ball shots
4 shuttle runs
1 rope climb

20/14-lb medicine ball, 10-ft/9-ft target, 50-ft (15.24-m) shuttle run

Time cap: 25 minutes

Metcon (Time)

For time:

8 wall-ball shots
4 shuttle runs
1 rope climb
16 wall-ball shots
8 shuttle runs
2 rope climbs
24 wall-ball shots
12 shuttle runs
3 rope climbs
32 wall-ball shots
16 shuttle runs
4 rope climbs
24 wall-ball shots
12 shuttle runs
3 rope climbs
16 wall-ball shots
8 shuttle runs
2 rope climbs
8 wall-ball shots
4 shuttle runs
1 rope climb

20/14-lb medicine ball, 10-ft/9-ft target, 50-ft (15.24-m) shuttle run

Time cap: 25 minutes

Cool Down

Metcon (No Measure)

3 Rounds
10+10 bird dog
20 sec ea side anti-rotation iso hold
20 sec pigeon stretch each leg

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

Whiteboard:

Thursday, March 31, 2022

Male Clients

1

Brandon
Walters

WOD 5:30am

2 x 3 @ 315 lbs

2

Jonathan
Vargas

WOD: 5:00 PM

1 x 3 @ 295 lbs

3

Greg
Gosper

WOD 5:30am

2 x 3 @ 245 lbs

4

Tim
Schomaker

WOD 5:30am

4 x 3 @ 225 lbs

Good weight.

Female Clients

1

Kami
Jones

WOD: 5:00 PM

1 x 3 @ 115 lbs

2

Jodee
Brinkerhoff

WOD: 8:45 AM

1 x 3 @ 85 lbs