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Components

Back Squat

Metcon

Settings

Workout

Front to back

Strength

A: Back Squat (Challenging set of 5)

During warm up sets as you work up, warm up your BTN jerk

WOD

Metcon (Time)

5RFT
4 Back squats 70% of A
1 BTN jerk
12/10 row or 10/8 bike
9 T2B, T2R, or GHD sit ups

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

Whiteboard:

Monday, November 16, 2020

Clients:

Clients

1

Tyson
Stoll

12PM WOD

1 x 5 @ 380 lbs

2

Ricky
Pratt

6:15 PM WOD

1 x 5 @ 340 lbs

3

Mike
Staten

6 AM WOD

1 x 5 @ 315 lbs

4

Adam
Motycka

6:15 PM WOD

1 x 5 @ 275 lbs

4

Jim
Sutphin

6 AM WOD

1 x 5 @ 275 lbs

Still nursing back issues

5

Black
Steve

12PM WOD

1 x 5 @ 245 lbs

6

Mickey
MetCon

5PM WOD

1 x 5 @ 242.55 lbs

Light & quick

7

Kaleb
Figy

5PM WOD

1 x 5 @ 235 lbs

8

Matt
McFadden

6 AM WOD

1 x 5 @ 205 lbs

8

Noah
Hartman

5PM WOD

1 x 5 @ 205 lbs

9

Scott
Germani

12PM WOD

1 x 5 @ 188 lbs

10

Erin
Konopacke

6:15 PM WOD

1 x 5 @ 185 lbs

10

Gladney
Jason

6 AM WOD

1 x 5 @ 185 lbs

10

Jacob
McConnell

12PM WOD

1 x 5 @ 185 lbs

11

Tiffany
Akeman

5PM WOD

1 x 5 @ 180 lbs

12

Nikki
Barbell

12PM WOD

1 x 5 @ 178 lbs

13

Melissa
Bieniek

12PM WOD

1 x 5 @ 150 lbs

14

Stacey
Ice

6 AM WOD

1 x 5 @ 140 lbs

15

Kandy
Justice

12PM WOD

1 x 5 @ 137 lbs

137.2

16

Sarah
Godie

6:15 PM WOD

1 x 5 @ 135 lbs

17

STEPHANIE
HOLLIS

12PM WOD

1 x 5 @ 125 lbs

18

Ava
Porter

5PM WOD

1 x 5 @ 65 lbs

18

RUTH
Rusch

6 AM WOD

1 x 5 @ 65 lbs