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Components

Back Squat

Metcon

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

Back Squat (5.3.2.1.1.1.1)

Back Squat

Metcon

Metcon (Time)

LIFE
1000M row buy in:
4 rounds
40 air squats
20 box step ups 24/20
10 situps
15 seated banded lat pulldowns (1 medium band)

Metcon (Time)

SPORT
4 rounds:
30 air squats
10 box jumps 24/20
20 situps
2 Rope Climbs
then:
1000m row cash out

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

Whiteboard:

Wednesday, May 26, 2021

Male Clients

1

Austin
Sunderland

WOD 6:00 pm

2 x 1 @ 375 lbs

2

Ben
Skinner

WOD 5:30am

1 x 1 @ 315 lbs

2

Grif
Hiatt

WOD 5:30am

1 x 1 @ 315 lbs

3

Austin
Gardner

WOD: 5:00 PM

1 x 1 @ 305 lbs

3

Nick
Herbert

WOD: 8:45 AM

1 x 1 @ 305 lbs

4

Brandon
Walters

WOD: 6:30 AM

1 x 1 @ 285 lbs

5

Greg
Gosper

WOD 5:30am

5 x 1 @ 205 lbs

5

Trevor
McLaws

WOD 5:30am

4 x 1 @ 205 lbs

Female Clients

1

Kim
Riggs

WOD: 8:45 AM

1 x 1 @ 195 lbs

2

Christina
Mayes 🏋🏃💃🤓

WOD: 6:30 AM

3 x 1 @ 155 lbs

3

Alva
Lopez

WOD: 8:45 AM

2 x 1 @ 145 lbs

4

Jodee
Brinkerhoff

WOD: 8:45 AM

1 x 1 @ 135 lbs

5

Cara
Eells

WOD 6:00 pm

1 x 1 @ 105 lbs

6

Sara
Villa

WOD: 5:00 PM

1 x 1 @ 95 lbs

7

Becca
Pace

WOD: 5:00 PM

1 x 1 @ 85 lbs

7

Heather
Carr

WOD: 6:30 AM

1 x 1 @ 85 lbs

7

Kami
Jones

WOD: 6:30 AM

1 x 1 @ 85 lbs