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Components

Deadlift

Deadlift

Metcon

Settings

Workout

Winter is coming

Strength

A: Deadlift (4x5 across (75% -80%))

B: Deadlift (AMRAP at 90% of A)

Conditioning

Metcon (AMRAP - Rounds and Reps)

AMRAP 14

20 Alt DB snatch 50/35
10/8 cal row or bike
20 DB goblet reverse lunge
10/8 cal row or bike

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

Whiteboard:

Tuesday, November 16, 2021

Clients:

Clients

1

Mike
Staten

12PM WOD

4 x 5 @ 385 lbs

1

Tyson
Stoll

12PM WOD

4 x 5 @ 385 lbs

2

Black
Steve

12PM WOD

4 x 5 @ 308.7 lbs

2

Mickey
MetCon

12PM WOD

4 x 5 @ 308.7 lbs

3

Christopher
Ice

Homebody/Not in class

4 x 5 @ 295 lbs

Prolly could have gone a little hevier

4

Halie
Donuts

12PM WOD

4 x 5 @ 285 lbs

5

Alex
Trauth

6 AM WOD

4 x 5 @ 275 lbs

5

nick
davis

Homebody/Not in class

4 x 5 @ 275 lbs

6

Nick
Almaguer

Homebody/Not in class

4 x 5 @ 255 lbs

185, 215, 235, 255

7

Stephen
Dooley

Homebody/Not in class

4 x 5 @ 245 lbs

8

Erin
Konopacke

5PM WOD

4 x 5 @ 200 lbs

8

Nikki
Barbell

12PM WOD

4 x 5 @ 200 lbs

9

Mark
Buehler

6:15 PM WOD

4 x 5 @ 185 lbs

10

Steve
Sokasits

12PM WOD

4 x 5 @ 175 lbs

11

Stacey
Ice

Homebody/Not in class

4 x 5 @ 155 lbs

felt super heavy after last week

12

STEPHANIE
HOLLIS

12PM WOD

4 x 5 @ 145 lbs

13

Ashlea
Marquardt

5PM WOD

4 x 5 @ 135 lbs

13

Rita
Ivan

12PM WOD

4 x 5 @ 135 lbs

14

Shannon
Northrup

5PM WOD

4 x 5 @ 115 lbs

15

Cristina
Williams

6 AM WOD

4 x 5 @ 105 lbs

15

Mariah
Nicholas

5PM WOD

4 x 5 @ 105 lbs

16

Anthony
Pappas

6:15 PM WOD

4 x 5 @ 100 lbs

17

Jim
Sutphin

Homebody/Not in class

2 x 5 @ 365 lbs

Back tightened up so I stopped

17

Mike
Pappas

6:15 PM WOD

1 x 5 @ 300 lbs

5 x 300, 5 x 275, 5 x 275, 5 x 255, 5 x 225 misjudged totally