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Back Rack Lunge | WOD 8/19/19

Back Rack Lunge (8 – 8 – 8)

Back Rack Lunge

Eight total reps, alternating legs per step. Build in weight to a challenging load.

Metcon (4 Rounds for time)

Every 5 minutes for 4 rounds:

400m Run
20 DB Thrusters, 35/20#
50 Double Unders

Try to be consistent with your pacing throughout.
Rounds should take 3:00-4:00.
Adjust distance or reps to be in that time range.

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

Whiteboard:

Monday, August 19, 2019

Male Clients

1

Sam
Gulland

CrossFit: 6:45 PM

1 x 8 @ 205 lbs

2

DJ
Hamilton

CrossFit: 5:45 PM

1 x 8 @ 185 lbs

2

Frank
Wisnieski

CrossFit: 4:45 PM

1 x 8 @ 185 lbs

2

John
Jesus

CrossFit: 12:00 PM

1 x 8 @ 185 lbs

2

Private

CrossFit: 5:45 PM

1 x 8 @ 185 lbs

2

Tommy
Terrell

CrossFit: 12:00 PM

1 x 8 @ 185 lbs

3

Brad
Puffenbarger

CrossFit: 12:00 PM

1 x 8 @ 175 lbs

3

Nick
Myers

CrossFit: 6:00 AM

1 x 8 @ 175 lbs

4

David
Cordoba

CrossFit: 8:00 AM

1 x 8 @ 170 lbs

5

Andy
McGinty

CrossFit: 8:00 AM

1 x 8 @ 155 lbs

5

Brian
Foster-Pegg

CrossFit: 6:00 AM

1 x 8 @ 155 lbs

5

Daniel
Nolan

CrossFit: 5:45 PM

1 x 8 @ 155 lbs

5

Jess
Achenbach

CrossFit: 12:00 PM

1 x 8 @ 155 lbs

5

Justin
Platt

CrossFit: 6:45 PM

1 x 8 @ 155 lbs

5

Michael
Racky

CrossFit: 4:45 PM

1 x 8 @ 155 lbs

6

Daniel
Nappier

CrossFit: 8:00 AM

1 x 8 @ 135 lbs

6

Landon
Perdue

CrossFit: 4:45 PM

1 x 8 @ 135 lbs

6

ryan
martin

CrossFit: 5:45 PM

1 x 8 @ 135 lbs

6

Timothy
Jenkins

CrossFit: 5:45 PM

1 x 8 @ 135 lbs

Female Clients

1

Jackie
Marks

CrossFit: 12:00 PM

1 x 8 @ 145 lbs

1

Marissa
Mitrovic

CrossFit: 12:00 PM

1 x 8 @ 145 lbs

2

Colleen
O’Connor

CrossFit: 5:45 PM

1 x 8 @ 125 lbs

2

Elizabeth
Larson

CrossFit: 5:45 PM

1 x 8 @ 125 lbs

2

Taylor
Craig

CrossFit: 4:45 PM

1 x 8 @ 125 lbs

3

Hannah
Gleiter

CrossFit: 6:00 AM

1 x 8 @ 120 lbs

3

Victoria
Gibson

CrossFit: 6:00 AM

1 x 8 @ 120 lbs

4

Abbi
Wood

CrossFit: 6:00 AM

1 x 8 @ 115 lbs

4

Erin
Weddle Platt

CrossFit: 4:45 PM

1 x 8 @ 115 lbs

4

Lanna
Elmore

CrossFit: 4:45 PM

1 x 8 @ 115 lbs

4

Lauren
Lieske

CrossFit: 6:45 PM

1 x 8 @ 115 lbs

125 for 5

4

Morgan
Reitz

CrossFit: 4:45 PM

1 x 8 @ 115 lbs

5

Stephanie
Carra

CrossFit: 8:00 AM

1 x 8 @ 105 lbs

6

Ava
DiVita

CrossFit: 8:00 AM

1 x 8 @ 95 lbs

6

Srija
John

CrossFit: 5:45 PM

1 x 8 @ 95 lbs

7

Joanna
Rudnick

CrossFit: 4:45 PM

1 x 8 @ 90 lbs

8

Liz
Gonye

CrossFit: 5:45 PM

1 x 8 @ 85 lbs

9

Christine
Argenbright

CrossFit: 8:00 AM

1 x 8 @ 80 lbs

10

Ariel
Monismith

CrossFit: 6:00 AM

1 x 8 @ 75 lbs

11

Gabi
Dancha

CrossFit: 6:45 PM

1 x 8 @ 30 lbs

12

Anusha
Tummala

CrossFit: 5:45 PM

1 x 8 @ 25 lbs