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Components

Paused Front Squat

Front Squat

Metcon

Motycka Beer Mile

Settings

Workout

The last pause

Strength

A: Paused Front Squat (2RM - pause 1st rep 1 sec)

Paused Front Squat

B: Front Squat (Heavy single)

Front Squat

WOD

Metcon (AMRAP - Reps)

AMRAP 15

10 Cal bike or row
4 DL 95/65
3 Hang C&J
2 OH Lunge
1 OHS
100m run (10 reps)

Extra Credit

Join us at 7:15 PM

Motycka Beer Mile (Time)

4 RFT

Drink a beer
Run 400 m

____________________
Beer must be 12 ounces, at least 5% alcohol, and consumed from a can or bottle.
For a complete list of revised rules, visit www.biermile.com

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

Whiteboard:

Friday, September 04, 2020

Clients:

Clients

1

Eric
Wilbert

615PM WOD

1 x 2 @ 315 lbs

2

Lebanese
Hercules

12PM WOD

1 x 2 @ 310 lbs

3

Mike
Staten

12PM WOD

1 x 2 @ 305 lbs

4

GREGORY
SEMONIN

6AM WOD

1 x 2 @ 275 lbs

not fun @ 6 am

5

Ricky
Pratt

5PM WOD

1 x 2 @ 264.6 lbs

6

Mickey
MetCon

12PM WOD

1 x 2 @ 255.78 lbs

7

Adam
Motycka

615PM WOD

1 x 2 @ 245 lbs

8

Kaleb
Figy

5PM WOD

1 x 2 @ 240 lbs

9

Jerry
Fairchild

615PM WOD

1 x 2 @ 235 lbs

10

nick
davis

5PM WOD

1 x 2 @ 225 lbs

10

Noah
Hartman

12PM WOD

1 x 2 @ 225 lbs

11

Halie
Donuts

615PM WOD

1 x 2 @ 205 lbs

11

Stephen
Hong

615PM WOD

1 x 2 @ 205 lbs

12

Jacob
McConnell

5PM WOD

1 x 2 @ 195 lbs

13

Nicole
Dailey

615PM WOD

1 x 2 @ 155 lbs

14

Nikki
Barbell

12PM WOD

1 x 2 @ 150 lbs

14

Tiffany
Akeman

12PM WOD

1 x 2 @ 150 lbs

15

Melissa
Bieniek

6AM WOD

1 x 2 @ 140 lbs

16

Brianna
Dailey

5PM WOD

1 x 2 @ 135 lbs

17

Marcus
Snell

615PM WOD

1 x 2 @ 115 lbs

17

Stacey
Ice

5PM WOD

1 x 2 @ 115 lbs

18

Karason
Gladney

5PM WOD

1 x 2 @ 100 lbs

19

RUTH
Rusch

6AM WOD

1 x 2 @ 65 lbs