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Components

Back Squat

Metcon

Settings

Workout

Boo 👻

Strength

Back squat
   5 @ 65%
   5 @ 70%
   5 @ 75%

Back Squat (AMRAP @ 80%)

Conditioning

Metcon (4 Rounds for time)

4 rounds on the 5:00
score working time
for each round

30 Wallballs 20/14
20 box jump overs 24/20
10 deadlifts

Barbell load:
Round 1: 135/95
Round 2: 185/125
Round 3: 225/155
Round 4: 255/175

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

Whiteboard:

Wednesday, October 13, 2021

Clients:

Clients

1

Brandon
Beefcake

4 PM open gym

1 x 12 @ 265 lbs

2

Erin
Konopacke

Homebody/Not in class

1 x 15 @ 180 lbs

3

GREGORY
SEMONIN

5PM WOD

1 x 8 @ 325 lbs

4

nick
davis

4 PM open gym

1 x 10 @ 255 lbs

5

Mike
Staten

12PM WOD

1 x 7 @ 305 lbs

6

Jerry
Fairchild

6:15 PM WOD

1 x 7 @ 300 lbs

240,255,275

7

Tyson
Stoll

12PM WOD

1 x 6 @ 345 lbs

8

Black
Steve

4 PM open gym

1 x 8 @ 245 lbs

9

Nikki
Barbell

4 PM open gym

1 x 11 @ 160 lbs

10

Tori
Stickels

12PM WOD

1 x 10 @ 165 lbs

11

Lexi
Ford

4 PM open gym

1 x 7 @ 205 lbs

12

Ricky
Pratt

Homebody/Not in class

1 x 4 @ 315 lbs

13

Jennifer
Straka

5PM WOD

1 x 12 @ 100 lbs

13

Melissa
Bieniek

4 PM open gym

1 x 8 @ 150 lbs

14

Hailey
Mallendick

12PM WOD

1 x 8 @ 145 lbs

15

Holly
McFadden

12PM WOD

1 x 8 @ 125 lbs

16

STEPHANIE
HOLLIS

5PM WOD

1 x 7 @ 140 lbs

17

Shannon
Northrup

5PM WOD

1 x 7 @ 115 lbs

18

Stacey
Ice

4 PM open gym

1 x 3 @ 145 lbs

not feeling it 117, 126, 135, 145

19

Ashlea
Marquardt

5PM WOD

1 x 3 @ 95 lbs

20

Kandy
Justice

12PM WOD

1 x 0 @ 0 lbs

Didn't do bs due to muscle strain

20

Stephen
Dooley

12PM WOD

1 x 6 @ 0 lbs

185, 195,205,220