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Components

Bent Over Row

Lady Deathstrike

Metcon

Settings

Workout

Lady DeathStrike

Warm-up

50 ft Banded Lateral Steps (per side)
10 Slow Scap Pull-ups
6 GHD Hip Extensions (5 second Hold at the top)
10 Perfect Lunges w/ Rotation
60m Shuttle (not max effort)

3 Rounds:
5 Strict Pull-ups
5/5 DB Rows (Heavy)
10 AKBS

TOGETHER:
Empty Barbell Drills for Power Cleans and Bent Over Rows.

Strength

Bent Over Row (5-5-5-5-5 )

Bent Over Row

12 minutes

Metcon

The world's most deadly cyborg

Lady Deathstrike (AMRAP - Rounds and Reps)

Death by Pullups/Power Cleans/10m Shuttle Run EMOM
Minute 1: 1 Pullup
Minute 2: 2 Power Cleans (115/75)
Minute 3: 3x10m Shuttle Runs
Minute 4: 4 Pullups
Minute 5: 5 Power Cleans
Minute 6: 6x10m Shuttle Runs
Keep this process going until you fail to complete the reps in that given minute.

*Thoughts: Lady Deathstrike is a "death by" workout. She's known to be unbreakable and has superior strength (pullups, power cleans), stamina (long workout), and speed and agility (shuttle runs). She's a relentless adamantium laced cyborg, which is what you'll need to be to do well on this one.

Finisher

Once you fail out of the EMOM immediately jump on a Bike, Rower, or Ski Erg for max calories untill the 20 minute mark.

Metcon (Calories)

Most Calories on Row/Bike/Ski option until the 20-minute mark

Shooting for at least 10/8 calories per minute

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

Whiteboard:

Wednesday, July 24, 2019

Male Clients

1

Izick
Espinoza

5pm CrossFit

1 x 5 @ 225 lbs

2

Brandon
Thorsten

4pm CrossFit

1 x 5 @ 205 lbs

unbelted, overhand 135, 155, 175, 195, 205

3

Connor
Miller 🍟 🍔

6pm CrossFit

1 x 5 @ 185 lbs

3

Fabricio
🦍

12pm CrossFit

1 x 5 @ 185 lbs

3

Ken
Nelson

4pm CrossFit

1 x 5 @ 185 lbs

should have gone 195.

4

Brad
Damon

6am CrossFit

1 x 5 @ 175 lbs

4

Craig
Kreinest

5pm CrossFit

1 x 5 @ 175 lbs

5

Adam
Gelfand

6am CrossFit

1 x 5 @ 165 lbs

5

Private

6am CrossFit

1 x 5 @ 165 lbs

5

Ashish
Grover

7am CrossFit

1 x 5 @ 165 lbs

5

Jake
White

6am CrossFit

1 x 5 @ 165 lbs

5

Jim
Pinkerton

6am CrossFit

1 x 5 @ 165 lbs

5

Kevin
Gelfand

12pm CrossFit

1 x 5 @ 165 lbs

5

Maurice
Anthon

8am CrossFit

1 x 5 @ 165 lbs

5

Ryan
Goderre

5pm CrossFit

1 x 5 @ 165 lbs

6

Bill
Curci

4pm CrossFit

1 x 5 @ 160 lbs

7

Lenny
T

4pm CrossFit

1 x 5 @ 155 lbs

7

Mike
Tighe

6am CrossFit

1 x 5 @ 155 lbs

7

Moyzes
Dias

7pm CrossFit

1 x 5 @ 155 lbs

7

Ryan
Figuerado

5pm CrossFit

1 x 5 @ 155 lbs

7

Ryan
Holcombe

6pm CrossFit

1 x 5 @ 155 lbs

7

Ulrick
Matsunaga

7am CrossFit

1 x 5 @ 155 lbs

8

Private

6pm CrossFit

1 x 5 @ 145 lbs

9

Brian
Kent

12pm CrossFit

1 x 5 @ 135 lbs

9

Eric
Otero

5pm CrossFit

1 x 5 @ 135 lbs

9

Frank!e
Armas

5pm CrossFit

1 x 5 @ 135 lbs

9

Jaimeson
Pollen

6pm CrossFit

1 x 5 @ 135 lbs

9

Marco
Quintero

7pm CrossFit

1 x 5 @ 135 lbs

9

Tyler
Eickmann

8am CrossFit

1 x 5 @ 135 lbs

10

Andrés
Herrera

4pm CrossFit

1 x 5 @ 125 lbs

10

Marcus
Alexander

7am CrossFit

1 x 5 @ 125 lbs

10

Ron
Kao

6am CrossFit

1 x 5 @ 125 lbs

10

Ron
Singer

6pm CrossFit

1 x 5 @ 125 lbs

10

Steven
Bui

7pm CrossFit

1 x 5 @ 125 lbs

11

Ryan
Johnson

7pm CrossFit

1 x 5 @ 105 lbs

Female Clients

1

Kim
McGrath

12pm CrossFit

1 x 5 @ 135 lbs

hinge on last rep

2

Alicia
Dolan

6am CrossFit

1 x 5 @ 110 lbs

3

ashley
green

6pm CrossFit

1 x 5 @ 105 lbs

3

Camille
Chamberlen

7am CrossFit

1 x 5 @ 105 lbs

3

Janis
Green

7am CrossFit

1 x 5 @ 105 lbs

3

Melissa
Gomez

5pm CrossFit

1 x 5 @ 105 lbs

3

Tara
Larson

7am CrossFit

1 x 5 @ 105 lbs

4

Laura
Ringgold

5pm CrossFit

1 x 5 @ 100 lbs

5

Jaclyn
Morbitzer

12pm CrossFit

1 x 5 @ 95 lbs

5

Lindsey
Hempy

6am CrossFit

1 x 5 @ 95 lbs

5

Patrisha
Wilson

6am CrossFit

1 x 5 @ 95 lbs

5

Theresa
Brinsa

4pm CrossFit

1 x 5 @ 95 lbs

100*3 F

5

Wifey
(aka Chris ...

6pm CrossFit

1 x 5 @ 95 lbs

6

Veronica
Hamzeh

4pm CrossFit

5 x 5 @ 90 lbs

7

April
Hernandez

8am CrossFit

1 x 5 @ 85 lbs

7

Private

4pm CrossFit

1 x 5 @ 85 lbs

7

Kelly
Hill

7am CrossFit

1 x 5 @ 85 lbs

7

Vienna
Kaiser

8am CrossFit

1 x 5 @ 85 lbs

8

Gretchen
Otero

5pm CrossFit

1 x 5 @ 70 lbs

8

Megan
Gibbings

6pm CrossFit

1 x 5 @ 70 lbs

9

Eva
Tan

6am CrossFit

1 x 5 @ 65 lbs

9

Maxine
Sy

6am CrossFit

1 x 5 @ 65 lbs

10

Rowena
Sinclair

12pm CrossFit

1 x 5 @ 55 lbs

11

Jaymee
Rivera

4pm CrossFit

1 x 5 @ 15 lbs