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Components

Deadlift

Metcon

Settings

Workout

Seventh inning stretch

Strength

Deadlift (5-5-8-8)

Conditioning

Time cap 16

Metcon (Time)

4 RFT

12 DB Deadlifts 70s|50s/35s
9 DB HSC
6 DB S2OH

—————
5 burpees each time you break
and SET the DBs down
10 Burpee‘s each time you DROP the dumbbells

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Whiteboard:

Tuesday, April 16, 2019

Clients:

Clients

1

Black
Steve

6 PM WOD

1 x 8 @ 406.2 lbs

trap bar

2

Joel
Gackstetter

12 PM WOD

1 x 8 @ 405 lbs

2

Mike
Staten

12 PM WOD

1 x 8 @ 405 lbs

3

Tyson
Stoll

6 PM WOD

1 x 8 @ 365 lbs

T&G. Form breaking after 385x4, stopped

4

Eric
Wilbert

6 PM WOD

1 x 8 @ 345 lbs

135,225,315,345

5

GREGORY
SEMONIN

12 PM WOD

1 x 8 @ 327 lbs

6

Conner
McCullen

7 AM WOD

1 x 8 @ 305 lbs

clean DL

6

Mickey
MetCon

12 PM WOD

1 x 8 @ 305 lbs

7

Christopher
Segura

5 PM WOD

1 x 8 @ 285 lbs

7

Kaleb
Figy

5 PM WOD

1 x 8 @ 285 lbs

7

Malcolm
Hollingsworth

6 PM WOD

1 x 8 @ 285 lbs

8

Christopher
Ice

5 PM WOD

1 x 8 @ 275 lbs

tired

9

Matt
Armstrong

5:30 AM WOD

1 x 8 @ 265 lbs

10

Stephen
Hong

12 PM WOD

1 x 8 @ 245 lbs

11

Tashina
Lemons

7 AM WOD

1 x 8 @ 240 lbs

12

Brian
Fritz

5:30 AM WOD

1 x 8 @ 235 lbs

13

Nikki
Barbell

5 PM WOD

1 x 8 @ 215 lbs

14

chad
miller

7 AM WOD

1 x 8 @ 185 lbs

14

rosa
sutphin

12 PM WOD

1 x 8 @ 185 lbs

15

Charlie
Krueger

6 PM WOD

1 x 8 @ 175 lbs

16

Stacey
Ice

5 PM WOD

1 x 8 @ 165 lbs

17

Allison
Fisher

7 AM WOD

1 x 8 @ 85 lbs