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Components

Deadlift

Metcon

Metcon

Settings

Workout

All that junk

Strength

Deadlift (T&G 2RM)

WOD

Metcon (AMRAP - Rounds and Reps)

Amrap 13

150 m run (one-way traffic, 15 reps)
16 box jump overs 24/20
150 m run
16 DB OH lunges 50/35

Alternate RX option:
Sub 15 cal row for the run

Bodybuilding

Metcon (AMRAP - Rounds)

3 rounds for quality

10 BB hip thrust
10 KB Jimmy Koshak lunge( (R+L=1)
10 (5 each leg) Chaos DDB SLRDL

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

Whiteboard:

Friday, April 30, 2021

Clients:

Clients

1

GREGORY
SEMONIN

12PM WOD

1 x 2 @ 425 lbs

2

Charlie
Krueger

5PM WOD

1 x 2 @ 383 lbs

3

Jerry
Fairchild

6:15 PM WOD

1 x 2 @ 376 lbs

got a single @406

4

Mickey
MetCon

12PM WOD

1 x 2 @ 365 lbs

Good for today

5

Lebanese
Hercules

6:15 PM WOD

1 x 2 @ 355 lbs

6

Christopher
Ice

12PM WOD

1 x 2 @ 345 lbs

7

William
Florich

5PM WOD

1 x 2 @ 335 lbs

8

Terrence
Ward

12PM WOD

1 x 2 @ 325 lbs

9

Zachary
Righter

Homebody/Not in class

1 x 2 @ 310 lbs

10

Stephen
Dooley

4 PM open gym

1 x 2 @ 300 lbs

ugh

11

Katie
Shaffner

6:15 PM WOD

1 x 2 @ 275 lbs

12

Nicole
Dailey

12PM WOD

1 x 2 @ 271 lbs

Thx for push Mickey & Greg!!!

13

Lexi
Ford

4 PM open gym

1 x 2 @ 260 lbs

14

Cash
Krueger

5PM WOD

1 x 2 @ 235 lbs

15

Melissa
Bieniek

4 PM open gym

1 x 2 @ 211 lbs

16

Michael
Lindley

5PM WOD

1 x 2 @ 205 lbs

17

ashley
hemminger

4 PM open gym

1 x 2 @ 155 lbs

18

Adam
Motycka

6:15 PM WOD

1 x 2 @ 45 lbs