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Components

Back Squat

Metcon

Settings

Workout

Monday

Warm-up

EMOM x 8 MIN:
Odd: :50 Bike @ 60% → 70% → 80% → 90%
Even: :50 Samson Lunge Stretch → Alt. Cossack Squat → Tempo Air Squat (31X1) → 5/5 Box Step Downs

Strength

Back Squat (1-1-1-1-1)

Back Squat

Back Squat

-Rest at Least 2:00 b/t Sets-

Workout

Metcon (Time)

FOR TIME
30-20-10
Kettlebell Swing (53/35)|(35/26)
Burpee

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Whiteboard:

Monday, August 12, 2019

Male Clients

1

Luke
Robinson

4:45 PM WOD

1 x 1 @ 465 lbs

2

Kacen
Gubler

5:00 AM WOD

1 x 1 @ 385 lbs

3

Russell
Cote

4:45 PM WOD

1 x 1 @ 335 lbs

Failed 345

4

Boyd
VanDam

9:30 AM WOD

1 x 1 @ 325 lbs

10# PR felt good.

5

Josh
Langston

9:30 AM WOD

1 x 1 @ 315 lbs

6

Kody
Wilson

5:00 AM WOD

1 x 1 @ 285 lbs

7

Benjamin
Lee

4:45 PM WOD

1 x 1 @ 275 lbs

7

Neil
Young

5:00 AM WOD

1 x 1 @ 275 lbs

7

Paul
Dolgner

5:00 AM WOD

1 x 1 @ 275 lbs

8

Richard
Holmes

6:00 AM WOD

1 x 1 @ 230 lbs

9

Clark
Harrison

9:30 AM WOD

1 x 1 @ 135 lbs

Female Clients

1

Jessica
Langston

5:00 AM WOD

1 x 1 @ 235 lbs

2

Chantel
Robinson

4:45 PM WOD

1 x 1 @ 205 lbs

2

Shelly
Howard

6:00 AM WOD

1 x 1 @ 205 lbs

3

Mayra
Martinez

4:45 PM WOD

1 x 1 @ 195 lbs

4

Maria
Gonzales

4:45 PM WOD

1 x 1 @ 190 lbs

4

Maria
Wilson

9:30 AM WOD

1 x 1 @ 190 lbs

20# pr😆

5

Yesenia
Leavitt

4:45 PM WOD

1 x 1 @ 185 lbs

6

Jocelyn
Sackett

9:30 AM WOD

1 x 1 @ 150 lbs

7

Angel
Johnson

9:30 AM WOD

1 x 1 @ 135 lbs

8

Barbara
Cox

5:00 AM WOD

1 x 1 @ 115 lbs

9

Rachel
Hepworth

5:00 AM WOD

1 x 1 @ 100 lbs

10

Dawn
Hansen

4:45 PM WOD

1 x 5 @ 65 lbs

kept it light with Shawna

10

Shawna
McClure

4:45 PM WOD

1 x 3 @ 65 lbs

10

Lasca
Young

5:00 AM WOD

1 x 1 @ 65 lbs