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Components

Back Squat

Metcon

Settings

Workout

Leg Day

Strength

Back Squat (8x2 on the 1:30 climbing )

Conditioning

Metcon (Time)

88 odd object 20" box step overs*

EMOM odd 1-9: 6 BJ 24/20
EMOM even 2-10: 8 air squats

No more interruptions after 10:00
Male athletes need to flip their box during odd interruptions
* odd object: sand bag, stone, wallball, db, or kb

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

Whiteboard:

Thursday, June 10, 2021

Clients:

Clients

1

Tyson
Stoll

6:15 PM WOD

1 x 2 @ 405 lbs

2nd rep better than first

2

GREGORY
SEMONIN

5PM WOD

1 x 2 @ 345 lbs

3

Mike
Staten

12PM WOD

1 x 2 @ 335 lbs

3

Ricky
Pratt

5PM WOD

1 x 2 @ 335 lbs

355X1 last set

4

Brandon
Beefcake

12PM WOD

1 x 2 @ 315 lbs

320 for 1.5

4

Lebanese
Hercules

6:15 PM WOD

1 x 2 @ 315 lbs

5

Jerry
Fairchild

6:15 PM WOD

1 x 2 @ 310 lbs

6

Mickey
MetCon

12PM WOD

1 x 2 @ 302.08 lbs

7

nick
davis

5PM WOD

1 x 2 @ 275 lbs

8

Terrence
Ward

12PM WOD

1 x 2 @ 233.73 lbs

9

Stephen
Dooley

12PM WOD

1 x 2 @ 230 lbs

155,185,195,205,210,215,220,230 barely

10

Cash
Krueger

5PM WOD

1 x 2 @ 210 lbs

10

Tiffany
Akeman

5PM WOD

1 x 2 @ 210 lbs

11

Katie
Shaffner

5PM WOD

1 x 2 @ 205 lbs

12

Erin
Konopacke

5PM WOD

1 x 2 @ 195 lbs

12

Nicole
Dailey

6:15 PM WOD

1 x 2 @ 195 lbs

13

hubert
hughley

5PM WOD

1 x 2 @ 170 lbs

14

Michael
Lindley

6 AM WOD

1 x 2 @ 155 lbs

14

rosa
sutphin

Homebody/Not in class

1 x 2 @ 155 lbs

15

Kandy
Justice

12PM WOD

1 x 2 @ 145 lbs

15

Melissa
Bieniek

5PM WOD

1 x 2 @ 145 lbs

didnt realize it was climbing, stayed at 145

15

Sarah
Godie

6:15 PM WOD

1 x 2 @ 145 lbs

16

chelsey
barwiler

5PM WOD

1 x 2 @ 130 lbs

17

Shannon
Northrup

12PM WOD

1 x 2 @ 125 lbs

18

Delaney
Krueger

6 AM WOD

1 x 2 @ 115 lbs

19

Rita
Ivan

12PM WOD

1 x 2 @ 90 lbs

55#, 60, 65, 70, 75, 80, 85, 90. @ 90 form starting to break down