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Components

Deadlift

Deadlift

Deadlift

Metcon

Settings

Workout

3 2 1 Go!

Strength

Build up to something comfortably heavy for the day
Using the following repetition scheme after warm-up
3-3-3-2-2-2-1-1-1
Record heaviest triple, double, and single.

3: Deadlift (Triple)

2: Deadlift (Double)

1: Deadlift (Single)

WOD

Time cap 16

Go!: Metcon (Time)

1.5 mile bike
150 double unders
Directly into 3 rounds of…
25 Wallballs 20/14
15 |C2B| Pull-ups

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

Whiteboard:

Monday, September 09, 2019

Clients:

Clients

1

Tyson
Stoll

5 PM WOD

1 x 3 @ 420 lbs

2

Jim
Sutphin

6:00 AM WOD

1 x 3 @ 375 lbs

3

Black
Steve

6 PM WOD

1 x 3 @ 365 lbs

Trap Bar

3

GREGORY
SEMONIN

5 PM WOD

1 x 3 @ 365 lbs

4

Mickey
MetCon

12 PM WOD

1 x 3 @ 352.8 lbs

5

Adam
Motycka

6 PM WOD

1 x 3 @ 315 lbs

5

Matt
Armstrong

6:00 AM WOD

1 x 3 @ 315 lbs

6

Eric
Krogman

6 PM WOD

1 x 3 @ 305 lbs

7

Malcolm
Hollingsworth

5 PM WOD

1 x 3 @ 300 lbs

8

Jerry
Fairchild

6:00 AM WOD

1 x 3 @ 285 lbs

9

Brandon
Beefcake

6 PM WOD

1 x 3 @ 275 lbs

9

Eric
Wilbert

6 PM WOD

1 x 3 @ 275 lbs

10

Halie
Donuts

5 PM WOD

1 x 3 @ 265 lbs

11

Nikki
Barbell

12 PM WOD

1 x 3 @ 235 lbs

12

Nicole
Dailey

12 PM WOD

1 x 3 @ 225 lbs

12

Zachary
Righter

12 PM WOD

1 x 3 @ 225 lbs

13

Easton
Gladney

12 PM WOD

1 x 3 @ 205 lbs

13

rosa
sutphin

12 PM WOD

1 x 3 @ 205 lbs

14

Mark
Shearman

6:00 AM WOD

1 x 3 @ 185 lbs

15

Stacey
Ice

5 PM WOD

1 x 3 @ 175 lbs

15 weeks preggo no belt

16

Melissa
Bieniek

5 PM WOD

1 x 3 @ 170 lbs

17

Madeline
Shearman

6:00 AM WOD

1 x 3 @ 115 lbs

18

RUTH
Rusch

6:00 AM WOD

1 x 3 @ 105 lbs

19

meliha
eldek

6:00 AM WOD

1 x 3 @ 70 lbs