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Lord Zedd

Lord Zedd (Distance)

Erg Workout
3min at fast
4min at easy/mod
5min at easy
4x (3min at easy/mod, 20sec sprint at max effort)
5min at easy
4min at easy/mod
3min at fast

Rich Froning's BikeErg (Est Paces):
Max Effort: 100% Effort
Hard/Fast: 290 to 325 watts
Moderate: 270 to 290 watts
Easy: 175 to 235 watts

Mayhem Bodybuilding (No Measure)

2 Sets
15 Dumbbell Bench Press (Moderate)
15 Barbell Rows (Moderate)

2 Sets
20 Deficit Push Ups (moderate deficit)
10 Single Arm Dumbbell Rows (Each Side) (Heavy)

2 Sets
15 Landmine Row (Moderate) (each side)
10 Incline Dumbbell Bench Press (moderate) (each side)

2 Sets
20 Banded Chest Flys
20 Banded Rear Delt Fly

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

Whiteboard:

Thursday, July 01, 2021

Male Clients

Female Clients

Annie
Thompson

CrossFit: 6:00 PM

4647 meters

25 min